High blood cholesterol levels, especially low-density lipoprotein (LDL) cholesterol, increase the risk of atherosclerotic plaque formation, which clogs blood vessels and increases the risk of heart attack and stroke, according to the health website Healthline (USA).
Plants rich in soluble fiber may help control blood cholesterol levels
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To effectively reduce blood cholesterol, people need to prioritize the following vegetarian dishes:
Beans
Beans such as green beans, lentils and chickpeas are rich in soluble fiber, which reduces the absorption of cholesterol into the blood. Regular consumption of these beans will reduce levels of “bad” LDL cholesterol. In addition, other essential nutrients in beans will also contribute to improving cardiovascular health.
Oatmeal
Oats are a whole grain that contains beta-glucan, a type of soluble fiber that is effective in lowering cholesterol. Eating 1 to 1.5 cups of cooked oatmeal per day can help reduce blood cholesterol by 5 to 8 percent.
Nuts
Almonds and walnuts are nuts rich in unsaturated fats, fiber, and plant sterols. All of these have been shown to lower LDL “bad” cholesterol. Some research suggests that eating about 50 grams of these nuts a day can significantly improve lipid levels and support heart health.
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Fruits and vegetables rich in soluble fiber
Fruits such as apples, strawberries, and plums, along with vegetables such as okra and eggplant, are high in soluble fiber. Once in the intestine, this type of fiber binds to cholesterol, reducing its absorption. Over time, blood cholesterol levels will decrease.
Soybean dishes
Soybeans and soy products such as tofu, bean curd, and soy milk are excellent sources of protein. They also contain compounds that help lower cholesterol. These compounds include isoflavones, soluble fiber, and unsaturated fats. Research shows that people need to consume at least 50 grams of soy protein per day to lower their “bad” LDL cholesterol.
To optimize the effectiveness of lowering blood cholesterol, experts recommend combining a healthy diet with regular exercise and avoiding alcohol, according to Healthline.
Source: https://thanhnien.vn/muon-giam-cholesterol-nguoi-an-chay-can-an-nhung-mon-nao-185250316124328334.htm
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