15 recipes to lower cholesterol

Cholesterol is a natural substance made by the liver and needed by the body to make cells, nerves, and hormones. Cholesterol is found in fats (fatty acids) in the bloodstream that can build up in artery walls and limit blood flow to vital areas of the body. If it continues to rise in the long term, it will greatly increase the risk of heart attack or stroke. A diet rich in fats and refined carbohydrates leads to an imbalance, and this imbalance increases the risk of heart attack or stroke.

Here are 15 natural cholesterol remedies:
1- Tomato:
Eating seven or more tomatoes per week reduces the risk of cardiovascular disease by 30%. Tomatoes lower cholesterol and protect against heart attacks and strokes because they provide a natural defense against high levels of so-called bad cholesterol in the blood. They are the best source of lycopene, which fights cholesterol buildup in artery walls, and increases the lycopene content in cooked tomatoes. Tomatoes are also an antioxidant and contain vitamin C, potassium, and fiber. Bake for 30 minutes or more. They increase lycopene levels, and 1/4 cup of sun-dried tomatoes contain potassium.

2- Oats:
Oats are a rich source of fiber that contains beta-glucan. This soluble fiber has the ability to bind cholesterol in the blood, and this facilitates the excretion of cholesterol from the body, and oats help reduce the risks of cholesterol and blood sugar and reduce the risk of heart attacks, so if you are looking to reduce cholesterol, eating oats regularly makes sense. Eating about five grams of soluble fiber per day can help reduce levels of low-density lipoprotein and LDL cholesterol by about 5%.

3-Salmon and oily fish:
Try replacing some red meat and chicken with fish during the week, as salmon, tuna and mackerel have been found to be high in fatty acids and mega-3 that help maintain cholesterol levels, provide necessary proteins and have a high thermogenic effect. . Salmon is hard to digest and burns 30% of the calories consumed trying to digest it, making this fish an important part of the diet. It reduces arterial inflammation and significantly lowers triglyceride levels as it increases good cholesterol levels.
4- Nuts:
Nuts contain healthy fats that actually help you lose weight. The best types of nuts are almonds, walnuts, and others. Taking it daily will improve blood cholesterol and reduce the risk of coronary heart disease. Nuts are also rich in fiber and help the digestive system reduce the risk of constipation, high cholesterol, and high blood pressure and reduce harmful cholesterol levels. Eat enough to reap the benefits, but don’t eat more than a handful to avoid weight gain.

5- Tea:
Tea is known to be beneficial for antioxidants as it protects against bad cholesterol levels. Black tea has been shown to reduce blood lipids by up to 10% in just 3 weeks. The tea also helps reduce the risk of heart disease. Green tea also contains antioxidants and is a great helper for the body in many ways, including its ability to help determine blood cholesterol levels. You need to drink a lot, up to 10 cups a day, and you will notice a decrease in the levels of harmful cholesterol.

6- Beans and beans
Beans and kidney beans are actually good for your heart. Adding ½ cup of beans or kidney beans to a soup will lower your total blood cholesterol, including LDL, by up to 8%. Beans are heart-healthy and rich in fiber, improve high lipoprotein, which is good for slowing down the rate of absorption of cholesterol in some foods, and fiber should be eaten on a daily basis.

7- Chocolate:
Chocolate is one of the foods that lower cholesterol. It contains powerful antioxidants that help raise HDL cholesterol levels. In addition, dark chocolate rich in cocoa contains antioxidant compounds called flavonoids, which help lower bad cholesterol in the blood. Cocoa powder increases HDL levels by 24% in 12 weeks and contains more than 3 times the antioxidants that prevent platelets from sticking together and prevent arteries from freezing.

8- Cinnamon
Cinnamon is rich in antioxidant properties. One teaspoon of cinnamon per day is enough to lower cholesterol levels and reduce the amount of low-density lipoproteins and triglycerides in the blood. Cinnamon powder is easily available in grocery stores and you can add cinnamon to your diet for herbal tea, it is also a great way to lower cholesterol.

9- garlic
Garlic is a cholesterol-lowering food that prevents blood clots, lowers blood pressure, prevents inflammation, and helps stop clogged arteries in its early stages by preventing cholesterol particles from sticking to artery walls. It also reduces harmful cholesterol levels. Sprinkle some minced garlic on salads and in sandwiches for delicious and healthy dishes too.

  1. Flaxseeds:
    Flaxseeds are rich in antioxidants that prevent the cholesterol in the blood from oxidizing, and the seeds contain 40% of oil and are rich in omega 3. Flaxseeds protect the heart from hypercholesterolemia and its harmful effects, lower triglycerides in the blood, and reduce blood pressure. the pressure. the pressure. . Flaxseed husks contain phytochemicals that act as powerful antioxidants and reduce the production of cholesterol and key enzymes. Make sure to grind flaxseeds before eating them because the body cannot fully digest them.
    11- Spinach
    Spinach is a green food that lowers cholesterol, is rich in magnesium and potassium, and is packed with heart-healthy benefits because it contains lutein and vitamin D. Use spinach leaves in your daily meals.

12- Lawyer
Avocados are a rich source of fats called omega-3 fatty acids. These unsaturated fats are responsible for increasing protein levels in the body and reducing the risk of type 2 diabetes and heart disease caused by naturally high cholesterol. Avocados taste delicious, you can add them to salads and sandwiches with a little lemon juice and a sprinkle of black pepper for extra flavor.

13- Soybean oil and corn oil:
Vegetable oils such as soybean oil and corn oil contain plant sterols or phytosterols and have the ability to prevent your body from absorbing the cholesterol naturally present in the foods you eat. These compounds have also been shown to increase the cholesterol-lowering effects, which are often described as raising cholesterol levels. Also, many vegetables, fruits, nuts, grains, legumes, and seeds that you can add to your diet will help lower your LDL and total cholesterol levels.

14- brown rice
Brown rice has an intact bran layer, so it is a rich source of vitamins, minerals, and not only vital minerals but also fiber. If you are looking to lower your cholesterol through a healthy diet, replace white rice with brown rice. Brown rice bran contains a highly unsaturated oil, which plays an important role in ensuring low cholesterol levels.

15- Orange juice:
Orange juice is a rich source of vitamin C found in citrus fruits like oranges, lemons, and tamarind, which helps lower cholesterol levels significantly. It also contains antioxidants that help in regulating the functioning of blood vessels. It’s also a great way to reduce high diastolic blood pressure.

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