7 foods that lower cholesterol and improve overall health
Which foods can help lower cholesterol levels (photo: Freepik)
High cholesterol levels are often a primary cause of cardiovascular diseases, so it’s important to monitor your blood cholesterol levels. Proper nutrition can help lower high cholesterol levels and improve overall health, according to Ukrainian dietitian Natalia Samoylenko.
What cholesterol is needed for
Cholesterol is a fatty substance that enters our body through food and is also synthesized in the liver.
According to the expert, cholesterol is essential for the normal functioning of the human body. While it's commonly divided into "good" and "bad" types, maintaining a balance is crucial as life without cholesterol is impossible.
Cholesterol is necessary for:
- Vitamin D production
- Cortisol production
- Estrogen production
- Testosterone production
It also plays a crucial role in the nervous and immune systems.
Foods that lower cholesterol
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Almonds: Beneficial for heart health and rich in soluble fiber, which helps lower cholesterol levels.
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Buckwheat: Contains fiber, flavonoids, and bioactive peptides that reduce high cholesterol levels.
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Apples: Consuming apples increases healthy lipid levels in the blood.
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Avocado: Contains phytosterols that neutralize bad cholesterol from food.
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Cocoa products: Unsweetened cocoa and dark chocolate can help raise HDL cholesterol (good cholesterol) and significantly lower LDL cholesterol (bad cholesterol). Cocoa is rich in flavonols, a subgroup of flavonoids that reduce LDL cholesterol.
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Beans: Bind cholesterol and prevent its absorption into the blood. Beans, peas, and lentils, known as legumes, contain soluble fiber, making them an excellent addition to a low-cholesterol diet.
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Fish and seafood: Fatty fish like salmon are recommended as part of a heart-healthy diet due to their omega-3 fatty acids. Salmon, tuna, mackerel, trout, halibut, and herring contain anti-inflammatory omega-3s that slow the development of fatty plaques in blood vessel walls and lower cholesterol levels.
Also, we wrote about which inexpensive foods help with weight loss and reduce the risk of heart disease.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
