Top foods to help reduce high cholesterol

High cholesterol levels can lead to dangerous risks of high blood pressure, heart disease and stroke.

Choosing healthy foods over bad fats and sweets is the first step to lowering your cholesterol. Focusing on heart-healthy fats like avocados, nuts, and olive oil, while avoiding processed foods and trans fats, can help you control your cholesterol.

Nutritionist Bhakti Arora Kapoor, a nutritionist working in India, in her latest Instagram post, pointed out foods that fight high cholesterol.

High cholesterol levels can lead to an increased risk of high blood pressure, heart disease and stroke.

Oats help lower cholesterol

An easy first step to lowering your cholesterol is to eat a bowl of oatmeal for breakfast. It provides 1 to 2 grams of soluble fiber. Adding a banana or a few strawberries is a great idea, according to Harvard Medical School.

Additionally, barley and other whole grains also contain soluble fiber, which may help reduce the risk of heart disease.

Beans

Beans are especially rich in soluble fiber, minerals, and protein. Replacing refined grains and processed meats with beans can help lower cholesterol and the risk of heart disease.

Eggplant and okra

These two low-calorie vegetables are a great source of soluble fiber. Soluble fiber can reduce the absorption of cholesterol into the blood. Five to 10 grams of soluble fiber or more per day will reduce bad cholesterol.

Eggplant is a rich source of soluble fiber.

Nuts

Numerous studies show that almonds, walnuts, peanuts and other nuts are good for the heart and help lower bad cholesterol.

Apples, pears, grapes, strawberries, citrus fruits

The fruits mentioned above are rich in pectin, a type of soluble fiber that helps reduce bad cholesterol.

Soybeans

Soybeans and products like tofu and soy milk, are effective ways to lower cholesterol, according to Havard Health.

Fatty fish

Eating fish 2-3 times a week can lower bad cholesterol in 2 ways: Eating fish instead of meat helps reduce the consumption of saturated fat in meat, which is known to increase bad cholesterol levels, fish is rich in omega-3 fats, which help lower bad cholesterol. Omega-3 also reduces triglycerides and prevents heart rhythm disorders.

Garlic

Garlic contains high levels of allicin, a compound that has been shown to significantly reduce total and bad cholesterol. Raw garlic is more effective than cooked garlic, according to Hindustan Times.

Source: https://thanhnien.vn/top-thuc-pham-giup-giam-cholesterol-cao-185241207213416648.htm