One of the first indication that is given when a patient has high cholesterol is to change the diet. The best effective foods to reduce blood cholesterol levels are those that have a high amount of soluble fiber and peptin because they bind to cholesterol in the intestine favoring its elimination through feces.
The foods must be rich in polyunsaturated fatty acids, as these lower cholesterol levels and they should have stanols and sterols, which are plant compounds that prevent the absorption of cholesterol at the intestine level.
The food must include anthocyanins that favor a lower production of cholesterol in the body.
Nine clinical studies have observed that including avocado in the diet, especially in those who have hypercholesterolemia, favors the reduction in total cholesterol levels between 9 and 45 percent, as well as LDL cholesterol
2) Whole grains
Whole grains also help regulate cholesterol. There are many researches on the consumption of whole grains have been related to the decrease in the cholesterol levels of the blood. Since oatmeal, is the most effective and after consuming it six weeks lowers LDL cholesterol.
“The incorporation in the diet of about 70-100 grams of oatmeal every day, for example at breakfast, provides 63 percent of the recommended daily dose of fiber.
- Two servings of Fish
Eating fatty fish can be heart healthy because of its high levels of omega 3 fatty acids, which can reduce blood pressure and the risk of developing blood clots. In people who have already had heart attacks, fish oil (or omega-3 fatty acids) reduces the risk of sudden death. The American Heart Association recommends taking at least two servings of fish a week.
- Two cups of green tea
Green tea are steamed, which prevents a potent antioxidant from this plant (epigallocatechin gallate or EGCG) from deteriorating.
It has been shown that EGCG can reduce up to 9 mg / dL of LDL (bad cholesterol).
- A small bowl of oats
This cereal and its bran contain betaglucan, a water-soluble fiber that helps reduce the amount of LDL cholesterol that circulates in the blood.
3 grams of betaglucan per day is enough to achieve this goal.
This amount is found in ¼ cup of uncooked oat bran (you can add it to smoothies) or in a cup and a half of cooked oatmeal.
- Half cup of legumes
Beans, chickpeas, lentils … are excellent sources of soluble fiber.
This substance binds to cholesterol-laden bile salts in the intestine and facilitates their elimination along with feces. It performs a broom effect. But it is not only that the fiber helps to expel it from the body: when this happens, the liver needs more cholesterol to produce more bile salts, and for this it uses LDL, further reducing its concentration.
Therefore, eating just half a cup of cooked legumes a day significantly reduces total cholesterol and LDL, as evidenced by a study published in the Journal of the American College of Nutrition.
- Watermelon juice and lemon
Research published in the Journal of Agricultural Food Chemistry showed that a red grapefruit juice can lower bad cholesterol by up to 20% thanks to lycopene and the limonoids it contains.