Doctors recommend 9 affordable products for natural cholesterol reduction

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Following a certain diet should crucial when it comes to lowering cholesterol.

Lowering high cholesterol without medication is possible, but it will take some effort. One of the most beneficial changes is to become more active, quit smoking, and follow a healthier diet. In particular, doctors recommend reducing foods with a high content of saturated fats, such as fried food, sweet desserts, fatty meat. The daily diet should contain more products that ensure a natural reduction of cholesterol in the body.

Among the available products, according to doctors, the best in this case are the following.

Whole grains. Whole grains (eg, oats, brown rice) contain soluble fiber – consuming enough of it every day can help lower LDL cholesterol. Fiber is slowly digested, binds to cholesterol in the blood and removes it from the body.

Oaty fish.According to doctors, you should try to eat at least two portions of fatty fish per week. Quite affordable mackerel or herring are suitable. Their omega-3 fatty acids improve triglycerides, a type of cholesterol-like fat found in the blood that can cause arteries to become hard or thick.

Nuts. Studies show , that regular nut consumption was strongly associated with lower levels of total cholesterol, LDL cholesterol, and triglycerides in human studies. This effect is explained by the complex action of omega-3 fatty acids, fiber, vitamin E and plant sterols contained in nuts.

Green tea. A Japanese study of more than 40,000 adults found that those who drank more than five cups of green tea a day were 26% less likely to die of a heart attack or stroke in compared to people who rarely drank. The drink is rich in catechins – these substances of the flavonoid family can effectively prevent the production and absorption of cholesterol.

Beans.Eating half a cup of legumes (including beans, peanuts, lentils, and peas) daily can lower LDL cholesterol by an average of 5% in just six weeks. Like oats, beans are rich in soluble fiber, which flushes cholesterol out of the bloodstream.

Cocoa. Eating cocoa twice a day can also have a cholesterol-lowering effect. Doctors believe that this is due to the high level of flavonoids, compounds with antioxidant effects. They are also abundant in dark chocolate 70% or higher.

Cabbage. Cruciferous vegetables are among the best defenders of the heart and blood vessels. Many types of cabbage contain both soluble fiber and omega-3 fatty acids, components that lower cholesterol levels in the body.

Tomatoes. Their advantage is a high content of lycopene, compounds , which prevents the oxidation of fat molecules, which seriously harms health. Studies have shown that tomatoes and tomato juice have a positive effect on cholesterol levels, and consumption of more than 25 mg of lycopene per day even reduces LDL levels by 10%.