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If you follow the nutritional studies we publish here every day, you probably already know which foods are not healthy for your body, and the heart in particular.
For decades, cardiovascular diseases have been defined as the main cause of death in the Western world.
One of the main characteristics of these diseases is damage to the structure of the blood vessels, due to the deposition of fatty substances that lead to their clogging and thus cause various heart diseases.
Cholesterol, a fatty chemical substance whose high level in the blood is directly related to an increase in the risk of heart diseases, is the main culprit, therefore reducing its levels in the blood is a central goal in the treatment to reduce the risk of these diseases.
Although there are many drug treatments to reduce cholesterol levels, they are often accompanied by various side effects.
Changing our diet - a relatively simple step that has no side effects - has an effect on blood cholesterol levels and our general health.
Here are 7 foods that can lower your blood cholesterol levels:
Onion
Onions have no cholesterol.
As we know, "bad" cholesterol (of the LDL type) tends to accumulate around the walls of the arteries, and this may cause the formation of blood clots that increase the risk of stroke and heart attack.
Studies and experiments conducted on animals support the claim that eating onions, which contain sulfur phytochemicals, may reduce cholesterol levels.
In those studies, a decrease of up to 20 percent in bad cholesterol was demonstrated, without harming the levels of good cholesterol.
tonsils
Almonds are a food that helps lower cholesterol, mainly because it is a good source of healthy fats and fiber - two nutrients that help maintain adequate cholesterol levels.
In a 2015 study, researchers from the University of Pennsylvania found that patients who ate a handful of almonds every day for six weeks had lower levels of LDL cholesterol (bad cholesterol) compared to the control group.
In addition, the group that ate the almonds reduced belly and leg fat as well as waist circumference.
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Lots of dietary fiber.
Oatmeal (Photo: ShutterStock)
Oatmeal
It is rich in protein, dietary fiber, vitamins and minerals that contribute to balancing blood sugar and lipid levels.
And most importantly - the oats are characterized by a high level of dietary fiber, which is a source of complete and high-quality carbohydrate, which cannot be absorbed in our digestive system.
This fact results in the cleaning of the digestive system and the elimination of other substances, including cholesterol and various toxins.
Consuming 3-4 tablespoons of oats per day provides 30 percent of the recommended daily fiber intake.
Avocado
When you replace saturated fats like those found in animal products with monounsaturated or unsaturated fats from plant sources like avocados, the effect on cholesterol is dramatic.
Avocado contains a large amount of dietary fiber that contributes to lowering bad cholesterol and raising good cholesterol.
Avocado also contains phytosterols - natural compounds found in plant foods.
The phytosterols are similar in their structure to cholesterol and therefore compete with it for absorption in the intestine, thus reducing its absorption.
In this way, avocado actually contributes to maintaining the cardiovascular system.
tofu
Just like the avocado from the previous sections, tofu, edamame, soy milk - any food based on soy - is a good source of phytosterols, a substance similar in structure to cholesterol, only found in plants.
When you eat these foods, your cholesterol is lower because the body absorbs less bad cholesterol.
Just this week, researchers from the University of Toronto found a consistent cholesterol-lowering effect of soy protein, after combining data from dozens of clinical trials spanning the past two decades.
This study calls into question the intention of the US Food and Drug Administration (FDA) to revoke the health benefit they gave soy protein on heart disease in 1999.
Healthy for the whole body.
Bean soup (Photo: ShutterStock)
Legumes
The group of legumes that includes beans, chickpeas, lentils and peas can help lower cholesterol in the body.
Legumes are rich in protein and fiber and according to a study that examined the effect of legumes on reducing the risk of cardiovascular disease published in 2014 in the journal of the Canadian Medical Association, it was found that eating an average portion (about 130 grams per day) significantly reduced LDL levels compared to the control group.
Dark Chocolate
Dark chocolate (over 70% cocoa) contains many components capable of lowering blood cholesterol levels and preventing their oxidation.
Dark chocolate contains large amounts of flavonoids, which are antioxidants that help fight inflammation and can lower LDL cholesterol levels.
However, dark chocolate contains a large amount of calories that can lead to obesity, so its consumption should be limited.
A row of dark chocolate a day can definitely be part of a balanced and healthy menu.
health
Nutrition and diet
Preventive nutrition
Tags
Avocado
Olive oil
Cholesterol
tonsils