The foods that help lower cholesterol are those that are rich in fibers, poor in animal fat and also those that increase the HDL cholesterol, also known as good cholesterol.
Fiber is important for decreasing the absorption of fats by the intestine, and can reduce cholesterol by up to 15%. Fats of animal origin are sources of cholesterol and should therefore be avoided. Since HDL cholesterol removes excess bad cholesterol from the blood, it is important to have high levels of good cholesterol.
Get to know 10 foods that can be included in the diet to help lower blood cholesterol levels:
Oats
It contains fibers that help lower LDL ("bad") cholesterol. Oats can be mixed with fruit, yogurt (skim) or used to make breads.
Fruits
They are a natural source of fiber and should be consumed in bark whenever possible. Among the most indicated to lower cholesterol are apple, orange, tangerine, guava, papaya, peach, pear and plum.
Vegetables
Vegetables and vegetables are foods that should be consumed every day by people who have high cholesterol, also because they are high in fiber.
Legumes
Beans, chickpeas, lentils and peas are excellent sources of fiber and should be part of the daily diet.
Flax seeds
It has omega 3 and 6, which increase HDL ("good") cholesterol. Ideally, flax seeds should be crushed in the blender before being consumed.
Sardine
Sardine, tuna, salmon, herring, are fish rich in omega 3 fatty acids, which raise blood levels of good cholesterol.
Olive oil
It has monounsaturated fats, which increase HDL cholesterol. Remembering that the olive oil should be used "raw", whether to season salads or directly on the food after prepared. Frying, even made with olive oil, are harmful to cholesterol.
Oilseeds
Chestnuts, nuts, almonds, hazelnuts and pistachios are sources of monounsaturated vegetable fats, that is, healthy fats that raise good cholesterol and help lower bad. These foods should be eaten in moderation because of their high calorie content.
Soy
Contains phytosterol and linolenic acid, substances that can lower cholesterol. One of the best ways to consume soy and enjoy its benefits is through the consumption of soy protein.
Avocado
It is also a source of monounsaturated fats and can increase HDL cholesterol and lower LDL. Being rich in fats, avocado is very caloric and its consumption should be moderate.
Although these foods help lower cholesterol, they do not in any way extinguish the medications prescribed by your doctor.
Learn more about this in:
How to lower cholesterol?
Eating Eggplant Lowers Cholesterol?
What to do in case of high cholesterol?
Is High VLDL Cholesterol Dangerous? What are the risks?
Low VLDL Cholesterol: What To Do?
