As we age 50, cholesterol control becomes especially important to prevent cardiovascular disease, the leading cause of death globally. In addition to taking prescription drugs, changing your diet is a natural and effective way to support heart health. In particular, adding green vegetables to the daily menu is a small change but brings great benefits. Here are 5 nutritious green vegetables that have been shown to help reduce cholesterol (LDL) and protect the heart.
Kale
Kale is rich in fiber, vitamin K, and antioxidants like lutein. These nutrients help prevent cholesterol from sticking to the artery walls and help the body eliminate excess cholesterol by linking with bile acids.
Spinach
Spinach is a leafy green vegetable rich in lutein, folate and fiber, factors that have been shown to slow down the oxidation of cholesterol, thereby reducing the risk of artery plaque formation.
Swiss Cai
Swiss chard is rich in potassium and magnesium, two minerals that help control blood pressure. In addition, the fiber in this vegetable also helps the body eliminate cholesterol more effectively.
Arugula
Arugula is a mildly spicy vegetable, rich in glucosinolate, a compound that can help the liver detoxify and metabolize cholesterol. Despite its small size, arugula has a big impact on health.
Green cabbage
This vegetable is especially rich in soluble fiber and plant sterols, two factors that help prevent the body from absorbing cholesterol. Green cabbage is a great choice for those who want to eat healthier after the age of 50.
Note
Adding green vegetables to your daily menu is a simple but effective way to help reduce cholesterol and improve cardiovascular health after age 50. No need to change your entire diet, just make small, smart adjustments and start with a plate of green vegetables every day. Combined with healthy living habits such as regular exercise, adequate sleep and limiting processed foods, you can completely maintain a healthy heart.
