Reduce cholesterol with oatmeal
Oatmeal contains beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oats can reduce total cholesterol by 5% and reduce bad LDL cholesterol by 7% - the type of cholesterol that can build up in the arteries.
In addition, eating oats regularly is also effective in reducing the risk of cardiovascular disease and type 2 diabetes.
Avocado
According to research by scientists at Pennsylvania State University (USA), eating avocado can reduce bad cholesterol. Because avocados are a rich source of monounsaturated fats (a type of fat found in olive oil) and fiber - two nutrients that help reduce bad LDL cholesterol and increase good HDL cholesterol.
On the other hand, for people who are overweight or obese and have a high amount of bad LDL cholesterol, eating one avocado per day can effectively reduce LDL cholesterol levels in the body.
Nuts
According to studies, regular consumption of walnuts, almonds, and chestnuts has the ability to reduce total cholesterol, LDL cholesterol, and triglycerides.
This is because these nuts contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E and plant sterols, which are good nutrients for the body, reduce the ability to absorb cholesterol and limit the risk of cardiovascular diseases.
Green tea
Green tea is a familiar drink of many people, applied in health care and beauty. Green tea leaves are rich in catechin and quercetin, which are two substances that help reduce cholesterol in the body.
In particular, catechin has been shown to prevent production as well as limit the ability to absorb cholesterol, thereby helping to prevent the formation of blood clots. Quercetin, which can improve blood vessel function and help reduce inflammation
Bean sprouts
Beans contain cholesterol-soluble fiber and many other health benefits. Beans are also high in protein and can become a healthy alternative to some animal protein sources such as meat.
Kale
Kale contains compounds that help absorb bile acids, thereby reducing cholesterol levels in the blood. Research also shows that drinking kale juice continuously for 12 weeks can help increase 27 good cholesterol and reduce 10% bad cholesterol.
In addition, kale also contains a lot of vitamin C, vitamin K and omega-3 fatty acids. These are all very heart-healthy nutrients.
Fatty fish
Fatty fish, such as salmon and mackerel, contain omega-3 fatty acids. This substance increases good HDL cholesterol in the body, helping to improve cardiovascular health while reducing the risk of inflammation and stroke.
