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5 great foods to lower cholesterol and prevent cardiovascular problems

 

When experts repeatedly stress the importance of proper feeding to enjoy the best Health possible, it is not a coincidence. And it is that in the food are all the minerals, vitamins and micronutrients that the different structures of the organism they need to function in a coordinated way.

Thus, certain foods can be beneficial for some or other health issues. Like other foods, they can also be harmful as they contain a greater amount of micronutrients that are not so positive for the body.

On this occasion we are going to talk about those foods that can be beneficial to reduce the levels of cholesterol in the body and therefore prevent cardiovascular problems.

Ideal foods to lower cholesterol

The ‘Mayo Clinic’, originally from the United States, establishes a list with five large groups of foods that are beneficial for reducing cholesterol. Having an adequate cholesterol level in the body is a key factor in protecting the heart and avoiding cardiovascular problems.

1. Oatmeal

The first food we find on this list is oats, which contains soluble fiber among its composition. Thanks to this property, it is capable of reducing low-density proteins LDL or bad cholesterol.

Oatmeal
Oatmeal

According to experts from the ‘Mayo Clinic’, consuming between five and ten grams of soluble fiber on a daily basis can help lower total and LDL cholesterol.

2. Fish

Fatty fish is another one of those food that can be beneficial for heart health. This is so mainly because of the high levels of omega 3 fatty acids they contain. This type of micronutrient is essential to reduce blood pressure and the risk of developing blood clots.

Salmon vitamin B12 diabetes
Salmon

In relation to this aspect, the American Heart Association advises consuming at least two servings of fish a week. Thus, the fish richest in omega-3 fatty acids are trout, mackerel, herring, sardines, albacore or salmon. All of them also provide significant doses of vitamin D.

Finally, experts recommend cooking fish in the oven, to avoid adding unhealthy fats that could be harmful to health.

3. Nuts

Some nuts, such as walnuts and almonds, are ideal to reduce the cholesterol blood. These foods contain a good amount of polyunsaturated fatty acids.

walnuts
Walnut

Along these lines, the experts at the ‘Mayo Clinic’ recommend consuming nuts without being sautéed or covered in sugar. That is, naturally.

A handful of about 45 grams a day will suffice, since we must not forget that all these foods are high in calories.

4. Olive oil

It is called ‘liquid gold’ by many experts in gastronomy and nutrition. Its composition includes an important combination of antioxidants that can reduce ‘bad’ cholesterol, but not cause alterations in HDL (good) cholesterol.

Olivia Oil Vitamin E Antioxidant Food
Olive oil – Canva

Nutrition experts advise adding two tablespoons a day. It can be used to sauté vegetables, dress salads or substitute for butter on bread.

In addition, the extra virgin olive oil variety is even more effective in reducing cholesterol levels, as it is an oil that contains a higher amount of heart-healthy antioxidants.

5. Foods with added plant sterols

There is an important variety of traditional foods fortified with sterols or stanols. These are substances found in plants that help block the absorption of cholesterol. Foods with these characteristics can help lower LDL cholesterol by up to more than 10%.

To achieve results in terms of cholesterol reduction, the daily amount of plant sterols should be at least 2 grams; which can be incorporated in about 235 ml of orange juice fortified with these substances.

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