5 products that best lower cholesterol
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
In reducing the level of cholesterol, the human diet plays a leading role, we list a list of five products that better cope with this goal, and thus protect your heart.
Oatmeal and oat bran. It is in the oatmeal that the soluble fibers are contained, which reduce the level of "bad" cholesterol-low-density lipoproteins. Also, soluble fiber is found in beans, pears, apples, plums and barley. If you eat 5 to 10 grams of soluble fiber per day (and in one portion of oatmeal 6 grams of fiber), then every day the level of your cholesterol is reduced.
Fish and omega-3 fatty acids. Oily fish contain many omega-3 fatty acids that reduce the risk of blood clots and blood pressure. A week is recommended to eat fatty fish at least twice, most useful from this point of view are mackerel, herring, lake trout, sardine, tuna, halibut and salmon. Those who do not tolerate fish, it can be replaced with rapeseed or linseed oil. Do not replace all the meat in the menu with fish, it also lacks important elements for a full-value diet, for example - selenium.
Almonds, walnuts and other nuts. They contain many polyunsaturated fatty acids. A handful of nuts a day reduces the risk of heart disease several times, although nuts should be without additives, and of course without sugar.
Olive oil. The amount of antioxidants in it helps to replace fats in your diet with only 2 tablespoons of olive oil, it can fry vegetables or fill them with salad, replacing other types of oils, especially creamy. However, in olive oil there are a lot of calories, so there are more than two spoons a day is not recommended, refrain from "light" olive oil, there are very few useful substances left in it.
Products with sterols (stanols). Sterols are substances from plants that block the absorption of cholesterol by the body. These substances can be contained in orange juice, yogurt, margarine, they will help reduce cholesterol by 10 percent. You should consume at least 2 grams of sterols, which equals 250 milliliters of orange juice with them per day.
To reduce cholesterol, it is also necessary to reduce the amount of trans fat consumed in your menu, they are found in fried meat, biscuits bought in the store, cakes, crackers, some types of oil.
[