High cholesterol levels pose a serious threat to the health of the heart and blood vessels.
Modern medicine has many ways to combat this problem, but proper nutrition is of particular importance.
Oatmeal against cholesterol
Oatmeal is recognized as a world leader in its ability to remove cholesterol.
The soluble fiber found in oats binds cholesterol in the intestines and removes it from the body.
Regular consumption of oatmeal reduces the level of “bad” cholesterol by 5-10%.
The Power of Garlic
Garlic contains unique sulfur-containing compounds.
Eating just two cloves a day helps lower cholesterol levels and thin the blood.
Fresh garlic is especially beneficial when added to salads or main dishes.
Flax-seed
Small flax seeds have a powerful effect against cholesterol.
Omega-3 fatty acids and lignans help normalize lipid metabolism. It is enough to consume two tablespoons of ground seeds daily.
Avocado and Healthy Fats
Avocado pulp is rich in monounsaturated fats. Regular consumption of this fruit helps to reduce the level of "bad" cholesterol and increase the level of "good". One fruit per day is enough for a noticeable effect.
Olive oil
Unrefined extra virgin olive oil is considered a natural remedy for protecting blood vessels.
Polyphenols and vitamin E contained in the oil prevent the oxidation of cholesterol and the formation of atherosclerotic plaques.
Green tea
Green tea catechins actively fight excess cholesterol.
Three to four cups of the drink a day help cleanse blood vessels and normalize the lipid profile. It is important to brew the tea correctly, not allowing the water to overheat.
Fatty fish
Mackerel, sardines and salmon are rich in omega-3 fatty acids. Eating fatty sea fish twice a week helps control cholesterol levels and protects the cardiovascular system.
Nuts and seeds
Walnuts, almonds and pumpkin seeds contain plant sterols.
A handful of nuts a day provides the body with the necessary substances to combat excess cholesterol.
Legumes
Lentils, beans and chickpeas are excellent sources of plant-based protein and fiber.
Regular consumption of legumes helps reduce cholesterol levels and improve bowel function.
Fruits and berries
Apples, pears and berries contain pectin. This substance helps bind and remove excess cholesterol from the body.
Citrus fruits and dark berries, rich in antioxidants, are especially beneficial.
Methods of preparation
Products will provide maximum benefit when cooked properly.
Best cooked by baking, steaming and stewing.
Frying reduces the beneficial properties of foods and can lead to the formation of harmful compounds.
