People sometimes refer to LDL cholesterol as “bad” cholesterol because it causes fatty deposits in blood vessels. These deposits can block blood flow and cause a heart attack or stroke.
HDL, or “good” cholesterol, helps remove cholesterol from the body through the liver. High levels of HDL cholesterol can reduce the risk of heart problems and strokes. And diet can help you control cholesterol and other risk factors.
Here are 6 food ingredients that can lower cholesterol:
1. Avocados
Avocado is a very nutritious fruit. In one study, overweight and obese adults with high LDL cholesterol who ate one avocado a day lowered their LDL levels more than those who didn’t eat avocados. You can eat the avocado directly or use it as a topping for your favorite bread.
2. Fish
Omega-3 fats, such as eicosapentaenoic acid (EPA), are essential polyunsaturated fats found in salmon, sardines, etc. EPA can help protect blood vessels and the heart from disease by lowering levels of triglycerides, the fats that enter the bloodstream after eating.
3. Integral
Oats/Oats significantly improved blood cholesterol levels over 4 weeks in a small 2017 study. In fact, one review of 45 studies linked eating three daily servings of whole grains with a lower risk of 20% heart disease and stroke. The benefits were even greater when people ate more servings, up to seven, of whole grains per day.
4. Barley
Barley is a healthy grain, rich in vitamins and minerals and high in fiber. A 2018 study concluded that beta glucan, a type of soluble dietary fiber found in barley and oats, may help lower LDL cholesterol. The body uses cholesterol to make bile acids, replacing those that are trapped, which causes overall cholesterol levels to decrease.
5. Garlic
Studies show that garlic lowers blood pressure in people with high levels and can help lower total and “bad” LDL cholesterol. Because relatively large amounts of garlic are required to achieve this heart-protective effect, many studies have used aged supplements, which are thought to be more effective than other garlic preparations.
6. Dark chocolate
.jpg?resize=240%2C320&ssl=1)
Cacao, found in dark chocolate, contains flavonoids, a group of compounds found in many fruits and vegetables. Its antioxidant and anti-inflammatory properties can benefit your health in several ways. It sounds too good to be true, but studies confirm that dark chocolate and cocoa can lower “bad” LDL cholesterol.
Nandhita Nur Fadjriah
(FIR)
