How to lower high cholesterol: nutritionists named the best foods

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High cholesterol is one of the main causes of the development of cardiovascular diseases. Most often, the condition occurs due to lifestyle and eating habits. According to doctors, it can be prevented with regular exercise and a healthy diet.

Nutritionists Toby Amidor (Toby Amidor), Lauren Manaker (Lauren Manaker) and Amy Shapiro (Amy Shapiro) told which foods should be included to the diet to reduce the level of cholesterol in the body.

Oats

“There is scientific evidence that oats help reduce high cholesterol,” Amidor said. For example, a study published in the BMJ found that eating oats was associated with a reduced risk of elevated levels of low-density lipoprotein (LDL, the “bad” cholesterol) and improvements in total cholesterol and high-density lipoprotein (HDL, the “good”) cholesterol. . In addition, oatmeal lovers had a reduction in inflammatory markers associated with cardiovascular disease.

Manaker and Shapiro added that oats also contain beta-glucan, which binds to “bad” cholesterol and removes it from the body before it can be absorbed.

Fig< /h2>

Figs are good for bone health. The fruit is rich in vitamins, minerals and contains a large amount of fiber. “Three to five dried figs (40 g) provide 100 kcal and 4 g of fiber, including soluble, along with calcium, potassium and magnesium,” Amidor noted. A study in the American Journal of Clinical Nutrition found that soluble fiber can lower cholesterol and LDL levels.

Beans

This food provides many benefits to the body, including reducing the risk of heart disease. The Journal of Nutrition states that eating one cup of beans daily for four weeks can lower total cholesterol and LDL.

Apples

Apples are rich in vitamins, antioxidants and fiber. “The pectin found in apple skin helps lower cholesterol and improve heart health,” Shapiro said. According to her, any type of fruit will be useful.