High cholesterol is one of the concerns of human beings today. Many foods and snacks such as fried foods, saturated fats such as animal fats, solid vegetable oils and butter, heart, liver, offal, nuts and nuts, high-fat meats, ready-to-eat foods such as sausages, hot dogs and pizzas, high-fat dairy products Fats, cookies, cakes, mayonnaise, coconut oil, junk food such as chips, puffs containing trans oils, etc. raise blood cholesterol levels and expose you to heart and brain disease.
But instead, numerous studies show that people who eat a lot of whole grains, fruits and vegetables have lower cholesterol levels. People who have high cholesterol themselves should think about proper nutrition. Other people with a family history of heart disease should already be careful about their diet and avoid foods that raise blood cholesterol. Prevention is always better and easier than cure. To prevent this disease, we recommend that you read this article carefully and make the recommended foods a priority in your diet. Stay with us.
Vegetables always and everywhere
Nutritionists recommend eating onions, garlic, sweet corn, green beans, dried beans and other legumes to keep your blood cholesterol from rising. The fiber in beans helps lower cholesterol. You should also know that the results of numerous studies have shown that daily consumption of carrots also reduces the amount of bad cholesterol (LDL) in the blood.
Please have whole wheat bread
Bread is a staple of Iranian tablecloths. Be careful in choosing bread. Prioritize the consumption of wholemeal breads. Buckwheat bread is much more useful. Because buckwheat has three times more soluble fiber than regular wheat, it lowers blood cholesterol well.
Note, however, that industrial buckwheat breads are usually made from a combination of refined buckwheat and buckwheat flour. You should know that these flours do not contain much fiber and do not have the same effect as whole buckwheat flour. Note that real buckwheat bread is heavy and thick and does not look like ordinary sandwich bread.
Do not neglect oats and cereals
Find barley, oats, tofu and other soy products. Oatmeal lowers blood cholesterol due to its soluble fiber. Soy is good for the heart and is also rich in beneficial fats, fiber and sterols, all of which lower blood cholesterol. Do not neglect the consumption of these useful foods.
Find good fats
We recommend using olive oil, canola oil, sunflower oil, non-hydrogenated margarine, flaxseed oil and soybean oil.
Good oils promote heart health. If you replace your high-fat burgers and sandwiches with healthy seafood, or replace peanut butter with regular butter, it will be an important step in reducing LDL bad cholesterol. However, consuming these foods does not change the amount of good cholesterol (HDL) in the blood.
What do these fruits do?
Eat apples, oranges, pears, bananas and dried fruits such as figs, prunes and dried apricots.
These fruits are rich in fiber and therefore lower your blood cholesterol.
Long live the oilseeds and kernels
Give priority to eating almonds, walnuts and seeds such as sesame and sunflower seeds. A few handfuls of these seeds and nuts a week is enough to reduce the risk of heart disease by 25%.
Find omega-3 rich fish
Include salmon, sardines and other cold-water fish in your diet. We recommend eating fish two to three times a week. Consumption of these fish reduces the rate of heart attack and stroke. It was previously thought that omega-3 fatty acids reduced the risk of cardiovascular disease by lowering blood cholesterol levels. Today, researchers say that these essential fatty acids prevent the formation of blood clots. If you want to keep your heart and brain healthy and also have good and fresh skin, be sure to eat fish.