High cholesterol affects about 50% of men and 30% of women at some point in their lives. According to research by Harvard scientists, only an elevated concentration of LDL - low-density lipoprotein or " bad cholesterol " - is enough to increase the risk of cardiovascular disease by 1.2 to 2.5 times.
 
LDL cholesterol can be lowered by eating foods low in cholesterol.
 
The first stop for those who want to lower their cholesterol is to get some fiber . Soluble fiber lowers cholesterol levels by reducing the body's absorption of LDL. 
 
Regular consumption of more than 10 g of fiber per day is sufficient to lower LDL. Whole grains, fruits, vegetables and pod seeds are the most suitable sources of fiber. Plant foods generally do not contain cholesterol and are suitable for controlling it. In dry weight, 60 g of oats contains 102 mud and 2.7 g of fiber. Half a cup of raspberries carries an additional 4 g of fiber and 32 kcal. Fresh milk for pouring is added and a healthy breakfast is obtained, which provides more than half of the necessary fiber for the day. One serving of boiled beans for lunch or dinner carries 227 kcal and as much as 15 g of fiber.
 
Oily fish is the second best food choice for lowering cholesterol. The abundance of omega-3 fatty acids helps lower LDL, dramatically reduces the risk of blood clots and can help lower blood pressure. Trout, herring, mackerel and tuna are the richest in omega-3. 100 g of trout brings the body 126 kcal, 17 g of protein, 5.6 g of fat and only 0.39 g of cholesterol. For comparison, 100 g of veal fillet contains 161 scales, 17 g of protein, 9.5 g of fat and 0.87 g of cholesterol.
 
The third group of cholesterol-lowering foods are nuts and oils . Eating at least 50 grams of nuts a day has been shown to lower blood LDL cholesterol levels. To avoid ingesting too much sodium , it is best to eat nuts raw and unsalted . 50 g of almonds, a total of 30-35 nuts, contain 245 kcal, 9 g of protein and 21 g of fatty acids, 15 of which are unsaturated. Nuts do not contain cholesterol
 
 
 
If fats are used in cooking for cold and hot dishes, it is best to completely replace them with olive oil. One teaspoon of olive oil contains 4.5 g of fat and 40 kcal, again - without available cholesterol. However, the consumption of olive oil should be limited because it is very high in calories.
 
Excluding foods rich in saturated and trans fats also lowers LDL cholesterol levels in the body. Red meats, whole milk products, butter, margarine and everything fried greatly raise cholesterol levels and should not be consumed more than 1-2 times a week. Avoiding them completely is the best solution.