Lower cholesterol: what foods to include in the diet

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To one of the reasons for increasing the level Cholesterol in the blood belongs to the regular consumption of fatty unhealthy food. Changing the diet and adding certain products to it can reduce the indicator and improve health.

Experts from the Harvard Medical School (Harvard Medical School) told which foods you should pay attention to.

Oats and whole grain products

A simple first step to lower cholesterol – eat a plate of oatmeal rich in soluble fiber for breakfast. Due to their fiber content, barley and whole grains also help to reduce the risk of heart disease and cholesterol.

Legumes

Legumes (beans, lentils, chickpeas) are especially rich in soluble fiber. They are useful for people who are trying to lose weight, because after eating legumes people feel full for a long time.

Nuts

Almonds, walnuts, peanuts and other nuts good for the heart. Eating about 60 g of nuts per day can slightly lower LDL (bad) cholesterol.

Fruits and berries

Apples, grapes, strawberries, citrus fruits are rich on pectin This is a type of soluble fiber that lowers LDL-cholesterol.

Fatty fish

Eating fatty fish two to three times a week can lower LDL-cholesterol thanks to omega-3 fats. They lower the level of triglycerides in the bloodstream and protect the heart by helping to prevent heart rhythm disturbances.

Saturated fat and cholesterol are mainly found in animal products such as fatty meats, high-fat dairy products, and in baking Their consumption should be limited to people with high cholesterol.