Fruits And Vegetables To Lower Cholesterol
Lower Cholesterol: Cholesterol is not such a harmful substance since it is first an essential substance that our body produces and needs to live and perform numerous vital functions. According to experts, LDL lipoproteins are really harmful, that is, the vehicle with which cholesterol travels through the blood. It must be borne in mind that cholesterol is a fat that does not dissolve in the blood and requires this medium to make this shift. These lipoproteins are low-density and are popularly known as “bad cholesterol,” and can clog the arteries by storing additional cholesterol.
Cholesterol is produced in the liver, with 20% of it coming from some of the foods we eat. If you have been told that your cholesterol levels are somewhat high in the last blood tests, you may be interested in knowing the best fruits and vegetables to lower cholesterol.
What to do if you have high cholesterol?
If you are fortunate to have good or high HDL cholesterol, then you already have in your favor an authentic cleaning system for your arteries. The HDL or high-density lipoprotein favors the elimination of bad cholesterol and its efficient elimination. But if not, cholesterol may be accumulating in your arteries and creating plaques that can clog your arteries with the consequent danger of heart attack or cardiovascular accident. This excess cholesterol is known as hypercholesterolemia, and it can be avoided and stopped with a healthy lifestyle and a balanced diet. The Mediterranean diet is especially recommended.
According to experts, the ideal foods for a healthy diet to avoid excess cholesterol should include foods rich in polyunsaturated fatty acids, soluble fiber, stanols, and sterols, in addition to containing anthocyanins, compounds that promote lower cholesterol production. Some characteristics that we can find in fruits Y vegetables, but which ones can help us better?
What are the best fruits and vegetables for lowering cholesterol?
These foods have some of those ideal substances to try to curb cholesterol Green leafy vegetables, avocados, tomatoes, blueberries, grapes, and aubergines, among other fruits and vegetables, are especially recommended.
Avocado is the main ingredient in guacamole and it has been found that avocados have several positive health benefits such as improving digestion, lowering cholesterol, aiding cell growth, and repairing bones.
Avocado contains enzymes called papain and bromelain. Bromelain is also found in pineapple which is why so many people eat pineapple after a heavy meal as it helps to break down proteins from food during digestion.
Avocadoes are very good for your body because they contain monounsaturated fat instead of saturated fat (which causes high cholesterol). They also raise levels of HDL or “good” cholesterol while reducing LDL or “cholesterol. Studies have shown that people who regularly eat avocados have lower cholesterol levels than people who don’t.
If you have hypercholesterolemia, you should introduce avocado to your diet as a way to lower total cholesterol and LDL. Experts point out that avocados have high fiber content, help reduce cholesterol absorption, and be rich in polyunsaturated fatty acids, stanols, and sterols.
Avocado would be a great way to lower your cholesterol as well as being very tasty!
2. Green leafy vegetables
Leafy greens also have a high percentage of stanols and sterols, which promote lower intestinal absorption of cholesterol and its elimination by feces. The spinach and the chard are some of those green leafy vegetables that can do any good to our body. Likewise, vegetables like broccoli can be very beneficial to lower cholesterol with a high fiber level.
A new study carried out in rats has revealed that green leafy vegetables such as spinach, kale, and collard greens may help reduce the risk of myocardial infarction (MI), a condition where insufficient blood flow to the heart muscle causes damage or death of tissue.
The researchers also found that these green leafy vegetables are effective in helping prevent cardiac cell inflammation and injury by altering levels of proteins and other molecules associated with the inflammatory response.
“Our research findings show that adding certain foods high in nitrates like kale, spinach, or arugula to your daily diet could help reduce your risk of cardiovascular problems,” said lead researcher Dr. Sanjoy Ghosh from Icahn School of Medicine at Sinai, New York, US. Green leafy vegetables for lowering cholesterol
The eggplant contains chlorogenic acid, a substance with an antioxidant effect that helps the good cholesterol or LDL not oxidize. For their effects to be even more remarkable, it is necessary to prepare them with their skin and seeds and prepare them cooked.
A study published in the Journal of Medicinal Food found that eggplants are a viable alternative to statins which have to be taken on a daily basis. Statins are more widely used than any other drug in the treatment of high cholesterol, but they can also lead to muscle aches and weakness (myotoxicity).
The researchers wanted to find out how effective eggplant extract was at lowering LDL cholesterol. They did this using three groups: one group getting no supplement, one group taking 2 grams per day of purified anthocyanin, and another group receiving 0.4 milligrams per kilogram (mg/kg) body weight per day of simvastatin for 12 weeks. The same amount of antioxidants were given as would be found in 100 grams of eggplant; which is about the average size.
The group receiving 2 g/d anthocyanin extract experienced a significant reduction in LDL cholesterol by 27%. The simvastatin-treated group experienced a 43% decrease, and the control group had no change. Eggplant extract supplementation was just as effective at lowering LDL cholesterol as taking statin drugs.
When they looked further into the eggplant-treated group, they found that it reduced LDL cholesterol in a dose-response relationship: more eggplant extract meant more reduction of LDL cholesterol.
4. Strawberries, raspberries, blueberries, and cherries
The simplest ways to lower cholesterol can include a few readily available fruits. Berries are delicious fruits rich in anthocyanins, substances that promote lower cholesterol production. It is recommended to take about 100 grams of these fruits daily to reduce the cholesterol level. Also, blueberries help to reduce blood pressure and stiffen the arteries.
There are many different kinds of natural resources that have been proven to help with lowering cholesterol such as fish, garlic, grape seeds, and fruit. Berries, especially blueberries and strawberries have many health benefits including but not limited to help with lowering cholesterol levels in the blood.
Eating strawberries is good for several reasons. It can help with lowering blood pressure and has many antioxidants. They contain high levels of vitamin c which are great antioxidants that protect your cells from damage. Also, strawberries have many cholesterol-lowering benefits. They can help reduce LDL BAD cholesterol and increase HDL GOOD cholesterol levels to balance and bring your overall levels down. There have been several studies done suggesting that it is the ellagic acid in strawberries that helps lower bad cholesterol.
Another great benefit of consuming strawberries is that they can help with obesity prevention. Strawberries have a lot of water in them, which gives you a full feeling and decreases your appetite to prevent you from overeating.
In fact, there are many types of berries that lower cholesterol levels including raspberries, blackberries, mulberries, and blueberries. Blueberries have the highest antioxidant effect of all berries. For example, a study was done to analyze how delaying senescence (aging) affects the berry’s ability to fight against cancer and heart disease. This study found that when they delayed senescence in mice, it prolonged life span and gave the mice more time to fight against cancer. Berries are full of antioxidants like anthocyanins which are responsible for giving berries their blue/red colors.
Anthocyanins have also been known to enhance memory, prevent heart disease, lower cholesterol levels, strengthen blood vessels, and increase overall athletic performance.
According to studies, tomatoes are rich in lycopene, an antioxidant that helps cholesterol not oxidize, contributing to stopping bad cholesterol from increasing and good cholesterol from decreasing, being better to take it fried than raw.
Tomatoes are known for their antioxidant, anti-inflammatory, and anti-diabetic properties. Lowering cholesterol is an added benefit of consuming tomatoes. Lowering LDL levels has been shown to reduce the risk of heart disease.
There are many ways in which we can lower our cholesterol through a diet. Cholesterol is a type of fat produced by the liver that is used to make hormones such as estrogen or testosterone. Our body makes approximately 1 gram of cholesterol each day; the rest comes from food. Two-thirds of our dietary cholesterol intake come from animal products such as eggs, meat, poultry, fish, and dairy products while one-third comes from plant sources such as beans, seeds, and vegetables.
In addition to dietary changes such as eliminating butter, fatty meats, and cheesy dishes, adding more fiber, garlic, zinc, vitamin C fruit (such as tomato ), soy protein and soluble fiber will help lower cholesterol levels.
Tomatoes contain many nutrients that can help us maintain healthy blood pressure and reduce our risk of developing cardiovascular disease. Lowering LDL reduces the amount of plaque in arteries which further reduces the risk of heart attack or stroke. Tomatoes are low-calorie food (only 22 calories in a medium-sized one) that can be consumed raw; boiled, stewed, or baked. Here are some ways to add tomatoes to your meals: Add them to soups, casseroles or salads Use pureed tomatoes as a sauce or soup base Make spaghetti sauce with tomato paste Replacing half of the meat in your favorite chili recipe with chopped tomatoes Lowering cholesterol with tomatoes is simple and tasty.
We hope this blog post has helped you better understand how to improve your cholesterol levels.
If it has, please subscribe to our newsletter for more health and wellness tips that will help you live a happier life! Some several fruits and vegetables can help lower cholesterol levels, but not all produce is created equally. The above list contains the best options for maintaining healthy blood lipid levels while also providing your body with essential nutrients! What’s been your experience in eating fruit or veggies to decrease high cholesterol?
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