If your cholesterol levels are rising little by little, you should be careful. In particular, attention should be paid to the level of low-density lipoprotein (LDL), which is called ‘bad cholesterol’. Experts say, “To prevent heart disease, it is necessary to keep LDL levels below 100 mg/dL.”
When it comes to LDL, you need to pay attention to your diet first. Based on data such as ‘Harvard Health Publishing’, let’s find out about foods that help lower cholesterol levels.
Carrots are rich in insoluble fiber. Insoluble fiber, which is poorly soluble in liquids, does not directly lower LDL levels. However, since it gives a feeling of satiety, it helps you avoid cholesterol-laden foods and lose weight.
This dark purple vegetable is rich in water-soluble fiber. Soluble fibers dissolve in water to form a gel. And the gel wraps around the cholesterol, causing it to drain out of the body instead of accumulating on the arterial walls.
Nuts are good for the body because they are rich in unsaturated fats. Walnuts are particularly rich in plant-based omega-3 fatty acids. Omega-3 fatty acids play a role in lowering cholesterol and purifying the blood, thereby preventing cardiovascular disease.
Avocados with soft flesh are rich in unsaturated fats along with fiber. Avocados can be served on salads or on toast.
It is better to supplement the lack of protein with fish instead of meat. Eat salmon that are rich in omega-3 fats at least twice a week. Tuna, sardines and mackerel are also good alternatives.
To lower cholesterol, you need to eat good foods while avoiding bad foods. Refined carbohydrates such as white rice and pasta should be avoided.
The same goes for cheese, butter, and ice cream. Instead, try getting your protein from soy. It is also good to eat peas or black beans with rice, and to eat foods made with soybeans such as soy milk or tofu.