According to medical experts, cholesterol (a fat found in the blood, also known as blood fat) plays a very important role in the body, helping cells absorb fat-soluble vitamins such as vitamins A, D, E and K. In addition, cholesterol also acts as a precursor to vitamin D, steroid hormones and sex hormones such as estrogen, testosterone...
Not only that, cholesterol also plays many other important roles, especially as an indispensable component of cell membranes. The amount of cholesterol will determine whether this membrane is soft or hard. However, too much cholesterol is harmful, especially low-density cholesterol (LDL), also known as " bad cholesterol ", which will form plaque in the artery walls, thereby increasing the risk of heart attack and stroke.
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There are many factors that affect the amount of “bad cholesterol” in the blood. These include genes, age or gender, weight, physical activity, lifestyle habits, some related diseases and especially diet.
To limit the abnormalities of bad cholesterol originating from food, we need to build a balanced and nutritious diet, specifically as follows:
8 natural foods that help reduce bad cholesterol
Fatty fish
Health experts recommend that people with high cholesterol levels should eat fish instead of meat, especially red meat, which is high in saturated fat. Fatty fish such as salmon, tuna, mackerel, etc. are rich in omega-3 fatty acids, which can help reduce or maintain good cholesterol levels. These are essential fats that help maintain healthy cholesterol levels by reducing triglyceride levels.
Nuts
To lower cholesterol, it is important to cut out saturated fats and replace them with healthy unsaturated fats like nuts. Almonds, pistachios, cashews and walnuts... contain fiber that can prevent cholesterol from entering the blood.
In addition, whole grains such as brown rice, whole wheat bread and whole wheat pasta are good, high in fiber. A high fiber diet helps reduce bad cholesterol levels which increase the risk of stroke or heart disease.
Tomato, olive oil
Science shows that tomatoes and tomato products contain the carotenoid pigment lycopene, which helps reduce inflammation, reduce "bad cholesterol", and increase "good cholesterol". This is thanks to a vitamin called rutin in tomatoes along with pectin.
In addition, tomatoes also help blood vessels expand better, improving blood circulation. At the same time, it reduces the risk of cardiovascular diseases, including atherosclerosis. Especially when combined with cooked tomatoes and olive oil, it will improve arterial blockage, prevent cardiovascular disease, and effectively lower blood fat.
Oatmeal
Studies have shown that eating oats every day for 4 weeks can significantly reduce LDL levels - "bad cholesterol". This is because oats are rich in β-glucan and soluble fiber, which can inhibit the body's absorption of cholesterol and have a beneficial effect on regulating blood lipids.
Oats also have the effect of protecting the cardiovascular system and helping to prevent cardiovascular disease, reducing tri-acid liver fat. At the same time, the potassium in this food can help excrete sodium and reduce blood pressure, which is very good for the blood.
Raw garlic
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When it comes to garlic, people often think of the wonderful medicinal property of allicin. This substance can significantly reduce indicators of heart disease, including total cholesterol, "bad cholesterol" and blood triglycerides. Moreover, regular consumption of black garlic also helps increase the level of good cholesterol in the body.
According to a US study published in Very Well Health, people who supplemented with garlic for 6 weeks had a 15% increase in their "good cholesterol" levels. Blood lipid levels also improved after consuming garlic extract regularly for 4 months.
Onion
Onions contain a type of prostaglandin A that can dilate blood vessels, reduce blood viscosity and pressure on blood vessels, prevent platelet aggregation, and clean up "bad cholesterol".
Studies have also shown that sulfur amino acids and diallyl disulfide in onions have the effect of enhancing the activity of fibrin hydrolysis, reducing blood lipids and preventing arteriosclerosis. Onions are rich in quercetin - a substance that can help prevent the oxidation of low-density protein. Thereby helping us prevent atherosclerosis and promote blood circulation, fighting hyperlipidemia caused by too much "bad cholesterol" and coronary heart disease.
Avocado
According to a study published in the Journal of the American Heart Association, which evaluated the effects of eating an avocado a day compared to a habitual diet, they found that people who ate avocados every day had lower levels of bad cholesterol.
Because avocados contain a lot of healthy fats, fiber, and no cholesterol. Therefore, eating avocados every day helps significantly reduce the amount of "bad cholesterol" LDL, thereby limiting atherosclerosis, high blood pressure, heart attack, stroke...
Green tea
Green tea has been shown to be the best at lowering good cholesterol. A meta-analysis of studies published in the American Journal of Clinical Nutrition found that green tea consumption significantly reduced total cholesterol levels (by more than 7 mg/dl) and significantly reduced bad cholesterol values (by more than 2 mg/dl) without any effect on good cholesterol levels in the body.
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