High Cholesterol: 4 Essential Foods That Will Help Lower Your Level

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When it comes When it comes to a cholesterol-lowering diet, unsaturated fats are key. Unlike saturated fats, which raise the level of “bad” LDL cholesterol, unsaturated fats have a positive effect on the concentration of low-density lipoprotein and low-density lipoprotein, helping to reduce the risk of heart attack.

Avocado

A study published in the US National Library of Health states that:

“A portion of avocado contains 3.4 g of dietary fiber (11% of the daily norm), 0.73 mg of pantothenic substances and vitamin K. Avocado has a low energy density – 1.6 kcal/g or 80 kcal per portion. One serving of avocado contains 5 g of monounsaturated fatty acid and 1 g of polyunsaturated fatty acid, with the predominant fatty acid being oleic acid at 4.53 g per serving.”

Extra virgin olive oil >

A study published in the US National Library of Medicine of the National Institutes of Health analyzed dietary olive oil in reducing low-density lipoprotein.

“Because olive oil is highly enriched in oleic acid, we tested the effects of olive oil supplementation (50 g/day) per diet of 10 healthy men over a two-week period on their LDL and LDL levels.” Adding olive oil to the diet alters the lipid composition of LDL and enriches lipoproteins with oleic acid and sitosterol.

Pumpkin seeds

Research also found that pumpkin seed supplementation has a protective effect against atherogenic rats, and this protective effect was not associated with high arginine concentrations in pumpkin seeds.

Oily fish

Oily fish such as sardines, trout, salmon are rich in essential omega-3 fatty acids, which are necessary for lowering cholesterol levels.

However, do not overdo it, eating more than two portions of fatty fish per week can be harmful.