10 foods that lower cholesterol and protect our blood vessels

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To maintain heart health, it is important to control not only blood pressure, but also cholesterol levels.

One of the factors that significantly increases the risk of developing cardiovascular diseases is high cholesterol. And the easiest way to control its content in the blood is to monitor your diet and eat foods that lower the level of “bad” cholesterol more often. Here is a list of the healthiest foods to eat every day – and thus maintain your health.

Olives and olive oil

The lowest level of diseases of the cardiovascular system is in those regions of the world where olives and olive oil are a mandatory part of the daily diet. Studies confirm that within two hours after consumption, the level of cholesterol in the blood is kept at a safe level – therefore, olives and oil prepared from them should be eaten every day.

Avocado

A very healthy vegetable, rich in healthy unsaturated fats, as well as omega-3 acid, which is vital for the health of our blood vessels. In addition, avocado helps regulate the balance of “bad” and good cholesterol, thus protecting our heart.

Salmon

It is advisable to eat at least two servings of fatty fish a day – this supports the health of the brain, blood vessels and heart. Fatty fish are rich in monounsaturated fats, which regulate cholesterol levels, as well as omega-3 and omega-6 fatty acids, which help reduce the level of “bad” LDL cholesterol.

Onions

A special antioxidant flavonoid, which is rich in common onions, helps prevent the accumulation of cholesterol plaques in the arteries and supports the health of blood vessels. By the way, leeks and garlic have the same beneficial properties – so eat them more often!

Oatmeal

The more fiber in your diet, the lower the content of harmful cholesterol in the blood. Oats are one of the sources of useful dietary fiber, which we usually lack. Just make sure that your morning porridge is made from whole grains – only they are truly useful.

Beans

Turmeric

The true “queen of spices” that makes our food not only tastier, but also healthier. Turmeric has a powerful anti-inflammatory effect, and also helps lower cholesterol levels even in those who suffer from coronary heart disease.

Soy

Soy-based products — such as tofu or soy milk — contain phytosterols, compounds that are structurally similar to the cholesterol produced by your liver. The more often we eat these products, the lower the cholesterol level in our body. And the stronger and healthier the heart and blood vessels.

Almonds

Dark chocolate

Delicious, sweet and very healthy — dark chocolate is not just a delicacy, but also a very useful product. Flavonoids, special antioxidants that are abundant in cocoa beans, help, among other things, lower the level of dangerous cholesterol in the blood and reduce hidden inflammatory processes in the body. But the main thing is to choose chocolate with a high cocoa content.