2023-06-08 10:57:00
Cholesterol is an important component to maintain the normal functioning of the human body, and high cholesterol is one of the causes of many chronic diseases. To lower cholesterol, in addition to cultivating good living habits, adjusting diet is also very important.
Harvard Medical School published in 2021 that 11 foods can help lower cholesterol. According to Harvard Medical School, these foods will prevent the body from absorbing cholesterol in different forms, or accelerate its excretion, thereby reducing the risk of cardiovascular disease and preventing stroke, diabetes, heart disease and other diseases. If you want to improve your cholesterol, you can choose these 11 foods in your daily diet.
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11 Foods That Can Lower Cholesterol
1. Oatmeal
Harvard Medical School recommends that adults and adolescents consume 25 to 30 grams of dietary fiber daily, of which at least 5 to 10 grams come from soluble dietary fiber. Therefore, eating a bowl of oatmeal for breakfast can help lower cholesterol, which can provide 1 to 2 grams of soluble fiber. At the same time, it can also be paired with fruits such as bananas or strawberries to increase fiber intake.
2. Barley and other whole grains
This kind of food can increase the intake of dietary fiber and is rich in soluble fiber, which can help reduce bad cholesterol (LDL) in the body and reduce the risk of cardiovascular disease.
3. Beans
Soy foods such as lentils, red kidney beans, soybeans, etc. are rich in soluble fiber. In addition to effectively reducing bad cholesterol (LDL) in the body and producing hemoglobin, the body needs a longer time to digest, thereby increasing the feeling of fullness, so avoid eating too much , but also suitable for those who need to lose weight.
4. Eggplant and Okra
Eggplant and okra are low in calories and rich in dietary fiber, which can help lower blood cholesterol.
5. Nuts
Nuts are rich in protein and zinc, which can lower bad cholesterol and protect the heart. According to Harvard Medical School, eating 2 ounces of nuts (regarding 57 grams) per day can reduce bad cholesterol by regarding 5%.
6. Vegetable oil
Using vegetable oils such as canola oil, sunflower oil, and safflower oil instead of butter, lard, and white oil can help lower bad cholesterol.
7. Apples, grapes, strawberries, citrus fruits
This kind of fruit has low calories and is rich in pectin. Pectin is rich in soluble dietary fiber, which can reduce the time for bad cholesterol to stay in the blood and reduce bad cholesterol in the body.
8. Foods Rich in Sterols and Stanols
Plant-derived sterols and stanols can block the body’s ability to absorb cholesterol from food. Harvard Medical School recommends that a daily intake of 2 grams of plant sterols and stanols can reduce bad cholesterol by regarding 10%.
9. Soy
Foods made of soybeans such as tofu and soy milk are rich in protein, and soy isoflavones and lecithin can help lower cholesterol. According to Harvard Medical School, a daily intake of 25 grams of soy protein can reduce bad cholesterol by 5 to 6%.
10. Fatty fish
High-fat fish is an excellent source of Omega-3 fatty acids. According to Harvard College, eating fish rich in omega-3 fatty acids 2 to 3 times a week can replace meat and reduce blood triglycerides , while lowering bad cholesterol and helping to protect the heart.
11. Fiber Supplements
Fiber supplements help meet the recommended daily intake of soluble fiber, which can help stabilize blood sugar, slow the body’s absorption of sugar, and balance blood cholesterol. According to Harvard Medical School, 2 teaspoons of plantain per day can provide regarding 4 grams of soluble fiber, and it can also help long-term blood sugar control, weight loss and improve cardiovascular health.
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