High cholesterol is a major risk factor for heart disease. One of the best ways to control high cholesterol is to avoid foods that are high in unhealthy fats. In addition, eating certain plants can also help lower cholesterol.
People at risk of high cholesterol are those who are sedentary, eat a lot of fatty meat, fried foods, smoke, drink alcohol and some other groups. Not only cardiovascular, high cholesterol also increases the risk of stroke, high blood pressure, kidney disease and type 2 diabetes, according to the health website Verywell Health (USA).
Soybeans and soy products contain phytosterols that help reduce blood cholesterol levels.
To reduce cholesterol, patients can regularly eat the following plants:
Onion
Some research evidence suggests that onions have been shown to lower LDL “bad” cholesterol. This is due to the quercetin found in onions. Lowering LDL cholesterol also helps prevent the formation of atherosclerotic plaques that clog blood vessels.
Oatmeal
Oats are a whole grain that is rich in soluble fiber. This type of fiber binds to cholesterol in the intestines and then eliminates it. This reduces the amount of cholesterol absorbed into the intestines.
Bean
Beans, such as lentils, chickpeas, and peas, are all cholesterol-lowering foods. A study published in the Canadian Medical Association Journal found that eating 80-100 grams of beans a day for six weeks reduced blood LDL cholesterol by 5 percent. This is because beans contain fiber and antioxidants, both of which help lower cholesterol.
Turmeric
Turmeric contains curcumin, a substance that has powerful anti-inflammatory effects and lowers “bad” LDL cholesterol. Some research evidence suggests that curcumin not only reduces LDL cholesterol but also total cholesterol in people with coronary heart disease.
Soybean dishes
Soybeans and soy products are good sources of phytosterols. Phytosterols are plant compounds that are similar in structure to cholesterol in the human body, but they are not absorbed by the body and help lower blood cholesterol levels.
Almond
Almonds have many health benefits ranging from stabilizing blood sugar, improving digestion, bone and skin health, fighting cancer to lowering blood cholesterol. This benefit comes from the fiber and healthy fat content in almonds.
People can eat almonds or almond butter. One thing to note is that almonds are high in calories so they should only be eaten in moderation, about 20 to 23 nuts. Eating too much can cause a calorie surplus and weight gain, according to Verywell Health .
Source: https://thanhnien.vn/6-loai-thuc-vat-giam-cholesterol-nen-an-thuong-xuyen-185250105022708816.htm
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