Cardiologist names 5 foods to quickly lower cholesterol

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The risks of heart disease increase with high cholesterol, but the main danger of this condition is that such processes are not accompanied by any symptoms.

Cardiologists have warned that you simply need to constantly check your cholesterol. Especially if you are already 40-50 years old. This practice is absolutely normal for a person who monitors their health.

The most dangerous thing for the body is an elevated level of “bad” cholesterol – it is it that is deposited on the walls of blood vessels in the form of plaques that clog the entire lumen, which leads to a heart attack.

Therefore, the very first advice that doctors give us to lower cholesterol is to change our diet and move more, reduce or even completely abandon alcohol consumption, quit smoking and move more, eat foods rich in fiber.

Cardiologist, author, and Mayo Clinic and Johns Hopkins University-trained Elizabeth Klodas told CNBC about five foods for heart and vascular health that everyone should have in their diet, and which she herself uses constantly.

Oatmeal
– She eats half a cup of oatmeal every day, this cereal is rich in fiber, many antioxidants that improve the condition of blood vessels and reduce blood pressure.

The doctor does not cook porridge from it, but simply adds the flakes to sugar-free yogurt.

– I wait for the cereal to swell, and then I improve the taste of the dish with cinnamon and nuts, she said.

Peas or chickpeas
– All legumes are useful, but I prefer chickpeas, I add them to salads and stews, and also bake them in the oven, – said the cardiologist.

The most B vitamins are in peas. A hundred-gram daily dose contains a lot of vitamins B1, B2, choline, B5, B6, B7 and B9.

They all participate in the functions of the digestive and nervous systems, are responsible for regulating glucose levels and blood lipids. Vitamin PP reduces the level of low-density lipoproteins, makes small vessels wider, and also stimulates blood circulation.

Leafy greens and arugula
Arugula should be included in our daily diet.

– And personally, I really like it for its incredible and spicy taste, – explained the expert. – It contains beta-carotene – it is then transformed into vitamin A, which is very necessary for immunity. Beta-carotene also has an antioxidant effect, protecting the body from free radicals.

– A relatively modest handful of almonds contains 3.5 g of fiber, 6 g of protein and almost 40% of the norm of vitamin E.

Flax and chia seeds are also very rich in fiber. They have protein and omega-3 fatty acids. Only before use, they should be crushed. Otherwise, they will simply pass through the body without providing any useful effect.

Walnuts also contain alpha-linolenic acid: about 2.7 ALA per 30 g. According to recent studies, ALA maintains a normal level of cholesterol in the blood.

To do this, it is enough to consume only a handful of nuts – about 30 g – every day. It will be possible to notice the result already in the 6th week.