To lower your cholesterol, do it the natural way: to the grocery store! Emphasize these nutrients that will help not only lower your cholesterol but also lower your risk of heart disease.
Salmon and other fatty fish such as mackerel, sardines, and tuna contain fatty acids omega-3. They help stabilize the heart rate, reduce cholesterol and triglycerides and reduce inflammation of the arteries. Aim for two fish meals per week and choose those that contain less mercury. A recent study concludes that even half a serving per week could reduce by 17% the risk of dying from cardiovascular disease.
The soluble fiber found in oatmeal, oat bran, beans, and peas help lower cholesterol in drowning and expelling it off the body as waste. If you are looking for a practical way to achieve your goal, consider adding a larger amount of these foods to your diet. Studies show that diets low in fat and high in fiber can reduce LDL cholesterol levels by 10 to 15%, enough to help you reach your target.
Fruits and vegetables
It is not surprising the presence of fruit and vegetables in this list of cholesterol lowering foods. To reduce cholesterol and reduce inflammation, diets containing fruits and vegetables rich in fiber are essential. One more reason to eat an apple or add more green vegetables to your plate. Two studies show that people who consumed more than eight servings per day reduced by 30% the risk of heart disease compared with those who had consumed two servings or less.
Different types of alcohol offer protection against heart disease, but wine offers additional benefits, from plant compounds found in grapes, such as resveratrol, which helps to lower cholesterol. Drink one to two glasses per day, or 120 ml glass of wine.
Replace saturated fats with olive oil, one of the foundations of the Mediterranean diet that is healthy for the heart. The olives and olive oil contain monounsaturated fats that are better than saturated fats for heart health. And again, olives contain antioxidants that, according to research, would help to reduce inflammation of the blood vessels by improving cholesterol and triglycerides. At the grocery store, look for virgin olive oil is less processed, which means it contains more polyphenols than other more processed oils.