Heart disease is the leading cause of death worldwide. In this sense, having high cholesterol , especially LDL, is linked to an increased risk of cardiovascular disease. On the other hand, having low levels of HDL cholesterol, the so-called good cholesterol, together with high levels of triglycerides also implies a greater risk of having a condition of this type. However, we have multiple aids to avoid unwanted cholesterol levels .
Learn about the 10 foods that can help you control cholesterol levels and other risk factors for cardiovascular disease.
10 foods to lower cholesterol
1. Legumes
This group of plant foods includes beans, peas, lentils, and chickpeas. Legumes have a significant amount of fiber, minerals and proteins, which makes it possible to replace processed meats and other animal fats in your diet and thus reduce the risk of heart disease.
An independent study showed that the consumption of one cup (118 ml) of legumes per day reduces LDL cholesterol by an average of 6.6 mg / dl, compared to the absence of the consumption of legumes in the diet.
As a conclusion, it can be indicated that legumes can help lower LDL cholesterol levels and are also a good source of protein of plant origin.
2. Avocados
Avocados (or avocados in some South American countries) are a rich source of monounsaturated fats and fiber, two of the nutrients that help lower LDL cholesterol and increase HDL.
Clinical studies carried out indicated that overweight and obese adults with high LDL cholesterol levels who ate an avocado a day for a month considerably reduced their LDL cholesterol levels compared to those who maintained their normal diet without consuming this natural product. Other analyzes found that avocados, replacing other fats, play a significant role in lowering total cholesterol and triglycerides .
Without a doubt, avocados are a food that should be included in the diet to lower the risk of contracting a heart problem.
3. Walnuts
Nuts are an exceptional source of healthy nutrients and are high in monounsaturated fats. Walnuts are also rich in Omega 3, a polyunsaturated fat directly linked to heart health. They also have L-arginine, an amino acid that helps produce nitric oxide, which in turn helps regulate blood pressure.
Another component of walnuts are phytosterols , these plant compounds help lower cholesterol by blocking its absorption in the intestine. They also have calcium, magnesium and potassium, which are related to the reduction of blood pressure and a lower risk of heart disease.
An analysis of 25 studies showed that eating 2 or 3 servings of walnuts daily reduces LDL cholesterol by an average of 10.2 mg / dl. In addition, consuming a serving of nuts daily is linked to lowering the risk of heart disease by 28%.
4. Fish
Fatty fish, such as salmon, mackerel, and trout, are excellent sources of omega 3 fatty acids. Omega 3 is linked to improving the health of our heart thanks to the increase in HDL cholesterol. In addition, it has another benefit which is the reduction of the chances of suffering a stroke.
Studies of young adults found that those who ate fish (not fried) were the least likely to develop metabolic syndrome, which is a set of symptoms that includes high blood pressure and low HDL levels. Another study of older adults found that those who ate grilled or baked tuna or other fish at least once a week had a 27% lower risk of stroke.
It should be taken into account that for fish to really cause a well-being to our health it must be consumed cooked in the oven, grilled or grilled, since fried fish can increase the risk of heart disease and stroke.
5. Whole grains: oats and barley
Published studies suggest that eating three servings of whole grains daily reduces the risk of heart disease and stroke by 20%. If the daily consumption is increased, the benefits rise in the same way.
What makes grains of this type interesting is that it is whole grain, which causes all vitamins, minerals, plant compounds and fiber to remain intact, unlike refined grains.
Oats, on the other hand, contain beta glucan, a type of soluble fiber that helps lower cholesterol . Eating oatmeal daily is linked to a 5% reduction in total cholesterol and 7% in LDL cholesterol. Barley, for its part, also has beta-glucan and can also help reduce this type of cholesterol.
6. Fruits and vegetables
Fruits and vegetables by obligation should be in a healthy diet for several reasons:
- Many of them are rich in soluble fiber, which helps lower cholesterol levels, both by getting rid of it and by inhibiting its formation in the liver.
- A type of soluble fiber called pectin has been shown to lower cholesterol levels by up to 10% and is found in fruits such as apples, grapes, citrus fruits, and strawberries, and vegetables such as eggplants, carrots, and potatoes.
- The fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to its antioxidant and anti-inflammatory properties.
7. Cocoa
It’s too good to be true, but research indicates that the cocoa in dark chocolate is beneficial for lowering cholesterol.
In a study of healthy adults who had to drink 200 ml of cocoa twice a day for a month, it was found that their LDL cholesterol level and blood pressure were reduced, along with an increase in HDL cholesterol. In addition to this, cocoa contains antioxidant properties, an important element to prevent heart disease.
It should be noted that chocolate may contain added sugar, which is not conducive to health, so s and chocolates recommended content exceeding 75% cocoa.
8. Soy
Soy or soybean is a legume that has gained ground in recent times. While its taste is what you have liked, it could also have positive effects on your heart health.
There are no definitive studies in this regard, but preliminary studies have indicated that soy-based foods are linked to reductions in total cholesterol and increases in HDL cholesterol.
9. Tea
All types of tea (green, white or black) have similar properties in relation to improvements in personal health. Two of the beneficial compounds in tea are:
- Catechin , which can help by activating nitric oxide, which is important for healthy blood pressure, inhibiting cholesterol synthesis, and preventing blood clots.
- Quercetin , which improves the functionalities of blood vessels.
As a conclusion, in several studies it can be found that tea consumption has been directly related to lowering total cholesterol and LDL, along with lowering blood pressure.
10. Extra Virgin Olive Oil
Olive oil has been brought into homes for its great taste to add to different preparations, however it also has several health benefits.
An investigation studied the effects of 4 tablespoons of olive oil daily for 5 years, accompanied by a Mediterranean diet. The group that consumed the oil had a 30% lower chance of having a heart attack or stroke at the end of the study, compared to another group that followed the same diet without the oil.
Olive oil is rich in monounsaturated fatty acids, which is what can help raise HDL cholesterol levels and lower LDL cholesterol. It is also a good source of polyphenols.
Reference
- Jennings K., 13 Cholesterol-Lowering Foods to Add to Your Diet. For Authority Nutrition [Revised September 2016]
