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 favor 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.
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.
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.
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.
4. Strawberries, raspberries, blueberries, and cherries
These delicious fruits are 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.
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.
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