Cholesterol: 10 foods to reduce it and keep it at bay

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Carlos Laforet Coll
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Foods to lower cholesterol. High Cholesterol? Some foods can help lower it. In general, eating a diet rich in vegetables, legumes, fruits and whole grains should help us keep our cholesterol levels under control. Some foods more than others, based on specific scientific studies, are considered useful for this purpose. Here are some of our best natural allies for lowering cholesterol through a healthy diet.



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High cholesterol? Some foods can help lower it. In general, eating a diet rich in vegetables, legumes, fruits and whole grains should help us maintain our levels of cholesterol under control.



Certain foods more than others, based on specific scientific studies, are considered useful for this purpose.

Here are some of our best natural allies for lowering cholesterol through a healthier diet.

Index

Strawberries

Uno study conducted by researchers from the Polytechnic University of Ancona highlighted that the strawberries help reduce levels of LDL cholesterol and triglycerides. A group of healthy volunteers were asked to consume half a kilo of strawberries every day for a month. The merit would be of anthocyanins, the pigments that give the fruit its characteristic red color.

READ ALSO: High cholesterol is lowered with strawberries

Tomatoes

I tomatoes are a natural remedy to combat high cholesterol and hypertension, especially if eaten cooked and regularly. The credit goes to lycopene, an antioxidant carotenoid that also helps reduce the risk of heart attack and stroke. According to the experts who conducted it study in question, lycopene can reduce LDL cholesterol by up to 10% when taken every day in doses above 25 milligrams.

READ also: Tomato: when cooked, an effective weapon against hypertension and cholesterol

Watermelon

Summer is approaching and it will soon be time for watermelon, a real ally for the heart and to reduce LDL cholesterol. One revealed it study conducted at the American University of Purdue. A group of researchers found that watermelon protects the heart thanks to citrulline, a substance already known to the scientific community for its beneficial properties against hypertension and heart disease. According to some scholars, it would be enough a slice of watermelon a day to help our body reduce bad cholesterol levels.



READ also: Watermelon against cholesterol and heart disease

Pistachios

I pistachios they could be the secret weapon in fighting high blood pressure, stress and cholesterol. According to scientists who recently conducted a search about it, eat small doses of pistachios on a regular basis it would really help to keep some health problems under control, including high cholesterol and hypertension. Pistachios, if taken in small quantities and regularly, help reduce bad cholesterol and increase levels of good cholesterol and antioxidants in the blood.

READ also: Pistachios to combat high blood pressure, stress and cholesterol

Legumes

A serving of legumes a day helps lower cholesterol. Green light therefore to chickpeas, beans, peas and lentils. According to one study published in Canada, legumes help us reduce LDL cholesterol levels by 5% when consumed once a day. At the same time, the risk of contracting cardiovascular diseases would be reduced. Are sufficient 130 grams of legumes per day to have positive effects. Legumes also offer our body a rich supply of proteins and mineral salts. Among the legumes we also find the soy, which according to Harvard Medical School, however, would have more modest effects than is commonly believed. Those who prefer not to consume soy, therefore, can choose from other legumes.

READ also: A serving of legumes a day lowers cholesterol

Oats

La Harvard Medical School indicates oats as one of the foods that can help lower cholesterol. You can, for example, choose i oatmeal to enrich your breakfast and accompany them with fresh and seasonal fruit. Oats help lower cholesterol thanks to its richness in fibers. According to experts, we should be getting 20 to 35 grams of fiber each day, including 10 grams of insoluble fiber.



Orzo

Also 'barley and other Whole grains, due to their high fiber content they can contribute to lower cholesterol. In the shops of organic products you can buy both whole grain cereals to be used for the preparation of first courses and salads and wholemeal cereal flakes for breakfast, or the relative flours to be used for the homemade preparation of bread or pasta.

walnuts

Nuts, but also almonds and peanuts, along with other types of dried fruit, according to the most recent studies they are beneficial for lowering cholesterol. Consume approx 50 grams of dried fruit per day, as indicated by the Harvard Medical School, would help lower cholesterol by 5%. In addition, dried fruit contains other nutrients that are beneficial for the heart, so its consumption is recommended for the prevention of heart disease.

Mele

An apple a day keeps the doctor away and helps lower cholesterol. Apples are really good for our health and according to some research conducted in the UK, eat an apple a day it would reduce deaths from cardiovascular risk just like taking one statin per day, but without side effects. Statins are drugs that are prescribed to lower cholesterol. Apples are rich in pectin, which contributes to their beneficial effect. Other particularly useful types of fruit are grapes, citrus fruits and the aforementioned strawberries.

Melanzane

Still from Harvard, here is the report of a vegetable particularly suitable for lowering cholesterol. It is about the eggplant, which are low in calories and high in fiber at the same time. So remember to consume them often, especially when they are in season.

Marta Albè

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