Lowering cholesterol is one of the concerns that people often face with a high-stress lifestyle, poor diet and inadequate eating habits, the main causes of high cholesterol.
Diet along with exercise and other heart-healthy habits are key elements to prevent it and reduce those excessive levels that cause so many vascular problems. Below we offer you a list of some of the most beneficial foods when it comes to lowering cholesterol.
Foods to lower cholesterol
Oatmeal
Oatmeal is a very important cereal for lowering cholesterol because it is rich in soluble fiber, captures fat and wraps it in a kind of gel, and then expels it through feces. As for how to take it, there are many ways, however, the one that is most recommended to keep cholesterol under control is by drinking oat water. To prepare it, leave the oats soaking the night before and when you wake up, drink a glass on an empty stomach and without any type of sweetener.
Barley
It is a cereal of ancient tradition with characteristics similar to that of oats, especially when we talk about its soluble fibers, however it has some other benefits of great importance for health, such as, for example, it helps to improve cardiovascular health. One way to use barley in meals is to sauté it with vegetables, combine it with rice or include it in lentils.
Legumes
Legumes are a rich source of lectins, substances that facilitate the flow of fat through the bloodstream, preventing it from accumulating on the walls of the arteries. Likewise, the consumption of legumes reduces the risk of suffering from heart disease. The consumption of beans, lentils, contributes to the reduction of bad cholesterol (LDL). To consume them you can be very creative, since they can be presented in salad dishes, as garnishes or as contours in meat or fish dishes.
Nuts
Nuts in general are ideal to include in cholesterol-lowering regimens, however walnuts have a special condition because they have the presence of alpha-linolenic acid and phytosterols, both responsible for reducing cholesterol in the body. Their easy combination in gastronomy allows them to be included from basic salad recipes, rice, couscous, spreads, and they are even used in many pastry recipes.
Soy
There are various plant products, in which we include soy as a food rich in hypocholesterolemic properties (lower cholesterol), thanks to the presence of isoflavones. Its consumption favors the reduction of plasma cholesterol. Its use in gastronomy is linked to the preparation of tofu, tamari, miso, seitan, or what is commonly known in the market as
soy meat.
From now on, include these ideal foods to lower cholesterol in your daily diet. Look for a healthy life!
