Which Foods Lower Cholesterol And Are Good For The Heart

Author: Leticia Celentano Time for reading: ~2 minutes Last Updated: August 08, 2022

Which Foods Lower Cholesterol And Are Good For The Heart

CHAPTERS (Table Of Contents)

Which Food Groups Are In This Category?

There are a number of foods that are rich in cholesterol. But there are also those who can balance our regime.

Did you know that with a glass of wine, a healthy whole grain breakfast, a salad with olive oil can reduce your risk of heart attack or stroke? These products help normalize cholesterol by lowering bad LDL levels . The choice of whether to eat a piece of dark chocolate or cake again is not irrelevant. You help the heart by avoiding foods that contain saturated and trans fats , ie the cake with butter and cream is much more likely to harm. And if you're worried that you're consuming too much of the harmful fats, it's time to take care and provide your body with regular cholesterol- lowering fats .

Which food groups are in this category?

A bowl of oatmeal for breakfast can lower cholesterol by 5.3% in 6 weeks because of the beta- glucans they contain. They have the ability to absorb LDL cholesterol .

For lunch you can enjoy a dish of legumes - green or old beans, lentils, peas. Only half a bean soup has a positive effect on your total cholesterol , reducing it by 8% over time. Their effect is due to the fibers , which also "steal" fat from the intestines. A serving of legumes provides one-third of the fiber needed for the day.

Consumption of every vegetable and fruit helps maintain cardiovascular health. Spinach, for example, contains lutein , which is already known to slow macular degeneration leading to blindness. Half a cup a day like it, containing lutein, leafy vegetables protect the arteries of the heart from fatty blockages. Lutein also contains egg yolk.

You can add avocado to the salad , which is a rich source of monounsaturated fats . These fats help good HDL cholesterol to rise, and it is a major "scavenger" of dangerous blood fat molecules. In addition, avocados contain beta-sitosterol , a vegetable fat that also absorbs cholesterol . However, the consumption of avocado should be careful , as it is high in calories - 300 kcal is only for 30 g of it.

You can season the salad with "Extra Virgin" olive oil , which is rich in useful monounsaturated fatty acids . They help lower bad cholesterol , but also reduce unpleasant fat deposits in the abdomen.

For dinner, often prepare fish of fatty types. The omega-3 fatty acids found in it have been proven hundreds of times to prevent the development of heart disease, memory problems and dementia and many other health problems. The amounts contained in salmon, sardines and herring lower cholesterol by 4% with regular consumption.

Which Foods Lower Cholesterol And Are Good For The Heart

CHAPTERS (Table Of Contents)

Which food groups are in this category?

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