Cholesterol is a very common disease in the lives of many people. There are several adverse effects, but cholesterol levels can be lowered with 8 foods and drinks!
8 foods and drinks to lower cholesterol!
There are several foods that can lower cholesterol levels in the body. However, some are more effective than others, which makes them even more beneficial.
Here we present 8 foods and drinks that will make your life easier!
Beans to lower cholesterol
These foods are all sources of soluble fiber.
The latter have several functions that eliminate a certain level of cholesterol once ingested.
When consumed, they bind to cholesterol-laden bile salts and aid in their digestion and excretion as they pass through the small intestine.
The bad cholesterol, “LDL”, is then less present because it is absorbed by the liver, which must produce more bile salts.
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You can also eat half a cup of baked beans every day to lower cholesterol levels long term.
Apples
It is a fruit quite commonly consumed for its various nutrients essential to the proper functioning of our body.
Apples are great for lowering your cholesterol levels because they’re low in LDL and high in fiber.
So, if you eat an apple a day, you will significantly reduce your rate!
To help this, eat apples with the skin on, as that’s where they contain the most nutrients!
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Nuts and seeds
Nuts and seeds are known for their many benefits. Whether it is thanks to their high content of good fats, or proteins, you can consume them daily to improve your cholesterol level.
They also contain fiber, minerals and vitamins that are essential for the proper functioning of our body and our organs.
Also, if you eat nuts often enough, you can lower your risk of developing heart disease.
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They are high in calories and should be eaten quite lightly. In other words, limit yourself to one cup a day at most.
oats
It is a very rich food that can help you lower your cholesterol levels.
Oats and oat bran contain beta-glucan, a water-soluble fiber that helps lower the amount of LDL cholesterol in the blood.
To do this, you should eat not too much, but enough. Therefore, consume at least 3 grams of oats daily to observe beneficial effects.
Green tea to lower cholesterol
Like most antioxidant-rich teas, green tea is an essential ally in the fight against cholesterol.
In a program conducted by the International Journal of Food Science Nutrition in September 2016, green tea contains epigallocatechin gallate (EGCG). In this program, the perlite result to show that EGCG reduced LDL cholesterol levels by about 9 milligrams per deciliter (mg/dl) in 17 trials.
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The red grapefruit
We will only talk here about red grapefruit, which is a real asset against cholesterol.
It can be consumed daily and is even recommended! Eating a red grapefruit daily for a month has been proven to lower cholesterol levels by 20%.
Red wine (grape) to lower cholesterol
Please note, consume in moderation!
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Red wine is a major asset in the fight against cholesterol. But it’s not just the drink, it’s also the ingredient that makes it up.
In other words, it is resveratrol, which is present in the red grapes used to make red wine.
It also protects against coronary heart disease and has anti-inflammatory and antioxidant properties.
Sterols
This name is probably not familiar to you, yet you consume it regularly.
Indeed, it is an ingredient naturally present in many oils, such as rapeseed or olive oil. But also in many ingredients, such as vegetables, nuts and cereals.
Daily consumption of plant sterols and stanols can lower LDL cholesterol levels by around 14 mg/dl, according to a review of 20 trials published in Atherosclerosis in May 2016.
