High cholesterol: 5 simple foods to lower it

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With high cholesterol, it is important to give up from products rich in saturated fats, and add to the diet more food useful for the heart and blood vessels. It includes, for example, apples, beans and fatty fish.

People at risk of stroke or heart attack due to high cholesterol are recommended to consume foods with unsaturated fats and soluble fiber. They help remove cholesterol that accumulates on artery walls.

Beans

Nuts

Nuts are able reduce the risk of heart disease, the study says. They contain protein, unsaturated fats and soluble fiber – everything that is necessary to reduce low-density lipoproteins and remove excess cholesterol from the body. Since nuts are very high in calories, it is recommended to eat no more than 30 g per day, without adding sugar and salt.

Olive oil

Those who follow the Mediterranean diet, where olive oil is one of the main ingredients, have a slower process of cholesterol accumulation in blood vessels. At the same time, a regular low-fat diet does not slow down this process. 

Seeds

Seeds are high in soluble fiber as well as unsaturated fats. Chia, flax, pumpkin and sunflower seeds can easily be included in the diet. Ground seeds are recommended to be added to oatmeal, pudding and other dishes, and whole seeds are recommended as an independent snack (for example, roasted pumpkin seeds).

Apples

< strong>Fatty fish

Anchovies, cod, mackerel, salmon can lower cholesterol. First, fish can be used as a substitute for other sources of protein, such as meat. Secondly, it includes omega-3 fatty acids, which, according to the American Heart Association, reduce the risk of heart attack and stroke.