Lowering cholesterol is one of the biggest things you can do for yourself. And perhaps the simplest when considering the time and effort involved.
High cholesterol is one of the greatest problems of modern humans and a leading factor in the development of heart diseases, which take three times more lives than breast cancer and twice as many as lung cancer. The good news in all of this is that anyone can get rid of it in a short time, but it requires a little discipline along with the consumption of beneficial foods. In fact, it requires a slight lifestyle change, diet adjustment, and adopting healthy habits. It is worth noting that food can work wonders, including defeating cholesterol. Six foods that will help you in this mission, so-called smart foods: fiber, nuts, soy, healthy oils, and oats.
Smart Food
Here we are talking about yogurt, cereals, seeds, and other products that contain stanols and sterols, which prevent the absorption of cholesterol. It has been proven that regular intake can reduce cholesterol by as much as 7 to 10 percent in just three weeks, but it is important to consume at least 1 gram daily.
Fiber
Fiber should definitely be included in the diet daily because it helps remove harmful substances from the body. Besides lowering bad LDL cholesterol, it also acts preventively, which is why foods such as beans and green beans should be consumed more often.
Nuts
Most nuts, such as almonds, walnuts, and peanuts, are excellent agents for lowering cholesterol, but don’t think this applies to their salted versions—avoid those especially if you have high blood pressure. Nuts contain sterols and monounsaturated fats that protect blood vessels from damage and are rich in fiber and vitamin E.
Soy
Soy milk, soy yogurt, tofu, and other soy products are an important factor in lowering cholesterol because of the healthy plant proteins they contain. Due to soy’s specific taste, introduce it gradually into your diet so you can get used to it and figure out how and in what way to consume it.
Healthy Oils
Olive oil and canola oil contain monounsaturated fats, so they neither increase nor decrease cholesterol levels. However, these oils strengthen artery walls, making it less likely for cholesterol to damage them.
Oats
Oats contain beta-glucan, which protects the human body, so it is recommended to consume at least 3 grams of oats daily. Eat it in the morning as a healthy breakfast in the form of porridge with seasonal fruit.
