Cholesterol is a substance that accumulates imperceptibly in the body, but can have serious health consequences. Its excess increases the risk of cardiovascular diseases, stroke and other complications.
Fortunately, food plays a key role in the regulation of cholesterol. Eatthis.com talks about the most effective food habit that will help reduce “poor” cholesterol and improve the general condition of the cardiovascular system.
If you have a high level of cholesterol, you probably already thought about how to reduce it – perfectly if you use proper nutrition. Once the time, doctors recommended reducing the consumption of cholesterol products. Nevertheless, modern scientific discoveries prove: it is not only about the restriction of eggs in the diet.
According to the American Cardiological Association, the main thing is to increase the number of saturated and trans fats in the diet, instead, focusing on unsaturated fats, including Omega-3. In addition, an increase in the consumption of soluble fiber plays an important role, since it can preserve fats in the body and interfere with their absorption.
These recommendations are undoubtedly useful. But what, as one simple and at the same time an effective approach that allows you to realize all these tips at the same time? In fact, this is and consists in the regular use of whole plant products. It can be whole grain, legumes, nuts, vegetables and fruits. This choice will help fight a high level of cholesterol at many levels at the same time.
Each of these groups of products has a positive effect on blood cholesterol. Back in 2004, one of the major studies showed that the more people consume vegetables and fruits, the lower the level of LDL (low density lipoproteins), known as “bad” cholesterol, both in men and women. And plant products, such as oats, beans, barley and various nuts, have a scientifically confirmed effect in the fight against cholesterol.
Baltchash was a review in 2020, showed that food products based on the consumption of a large amount of plant foods – Mediterranean, Scandinavian, diets, vegetarian and vegan diets – effectively reduce the level of LDL. These diets contain a lot of fiber, with a low fat content and at the same time, rich in unsaturated fatty acids, which makes them especially useful for health of cardiovascular diseases.
At the same time, you do not need to completely abandon the food of animal origin to achieve results. Several simple substitutes for plant alternatives can soon have a positive effect. For example, add more fruits and vegetables to your diet, select oatmeal as an option for breakfast or decorate salads with fried nuts for nutrition and crispy texture.
And if you want to take another step towards health, try Powls Mondays, the gradual introduction of a flexible food model or commitment to a vegetarian diet on weekdays. Having focused on the minimumly processed products of plant origin, you will not only improve the general condition of the body, but also get additional bonuses in the form of stable arterial pressure and healthy heart.
Earlier, OBOZ.ua wrote what food is useful for the heart.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
