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Learn about the best foods to lower cholesterol


 Cholesterol is a waxy substance where the liver manufactures it to perform a number of important roles in the body, including protecting nerves, making new cells, and producing some types of hormones. The liver is also able to produce the body’s full need of cholesterol, and this may give a sufficient indication The necessity of limiting the intake of foods containing cholesterol because it causes raising cholesterol levels directly in the blood, and there is no doubt that high cholesterol levels above the natural limit cause a person to suffer from many health problems, and cholesterol has many types, and the first type is known. P-harmful cholesterol, which is the low-density lipoprotein, the type responsible for carrying cholesterol from the liver to various cells in the body.

Foods to lower cholesterol
Oats:
As it is preferable to eat a bowl of oatmeal for breakfast daily, which is an easy way to reduce the high cholesterol level, because it contains high soluble fiber in oats, which helps to reduce LDL, in addition to that it reduces the absorption of cholesterol in the bloodstream, and the fibers also fill Stomach and gives a feeling of satiety, which helps to avoid unhelpful food, and eating oats regularly is associated with a lower risk of cardiovascular disease and type 2 diabetes.

 Almonds:
Almonds are distinguished by being rich in heart healthy monounsaturated fats, polyunsaturated fats and fibers that help raise good HDL cholesterol and lower bad LDL cholesterol levels, and in a study published in 2011 in the Journal of Nutrition "the consumption of nuts like almonds helps lower LDL cholesterol, which is The primary goal is to prevent coronary artery disease by 3-19 percent, and eat a handful of almonds daily, but in moderation, nuts and other seeds, such as nuts and flaxseed, are also beneficial for lowering cholesterol levels in the blood.

Orange juice :
Oranges have properties that reduce cholesterol in the blood dramatically. In a 2000 study published in the American Society of Nutrition Journal, researchers found that orange juice improves levels of fat in the blood in people who have high cholesterol, and this occurs due to the presence of vitamin C , Folate and flavonoids such as hesperidin in oranges, and drinking 2-3 cups of orange juice a day is a good choice, and you can also eat an orange fruit daily.

 Salmon :
Omega-3 fatty acids called EPA and DHA found in salmon provide protection against high cholesterol, and it also helps lower triglycerides and raise HDL cholesterol slightly, which reduces the risk of heart disease, in addition salmon is low in cholesterol And saturated fat, eat at least two portions of salmon every week, and eat grilled salmon is the best options, and fish oil supplements can also be taken after consulting a doctor.

Soybeans and soy products:
As soybeans and soy products provide full vegetable protein, this is great for those who suffer from high cholesterol in the blood, although soy may not lower the total cholesterol significantly, but it lowers the bad LDL cholesterol, which is a high protein food that contains High levels of trans fats, fiber, vitamins, and minerals, and low levels of saturated fats.

Green tea :
Drinking cups of green tea daily is one of the simplest ways to reduce total cholesterol and bad LDL cholesterol in the blood, and eating green tea lowers LDL cholesterol in adults, and there are many compounds in green tea that prevent the absorption of cholesterol from the digestive system and help get rid of it, In addition, green tea is a healthy drink that prevents plaque build-up in the blood vessels, reduces the risk of a heart attack or stroke. Drinking 3-4 cups of green tea (hot or iced) daily, and green tea supplements can also be taken.

olive oil :
Olive oil contains a high percentage of monounsaturated fat that helps reduce bad LDL cholesterol levels, which in turn reduces the risk of heart disease and stroke, and in addition to that it is rich in vitamin E antioxidant that is beneficial for your heart and general health, and 2 tablespoons are used. Of extra virgin olive oil daily as an alternative to less healthy oils, this oil can be used to fry vegetables, and add it to salads and bread, and olive oil contains a high percentage of calories, so you should avoid excessive use of it.

Avocado:
It is considered a good source of monounsaturated fat that can help reduce LDL levels in overweight or obese people. Monounsaturated fats are also helpful in raising HDL levels, and avocado also contains vegetable sterols that have cholesterol-lowering properties, In addition, it is rich in protein, fiber, complex B vitamins, vitamin K and many other minerals that are very beneficial to your general health, eating avocados daily, and avocado slices can also be added to salads, sandwiches or eating as a side dish.
the Garlic :
Garlic helps in reducing high cholesterol in the blood, and in addition it prevents blood clots, reduces blood pressure and works to protect against heart disease. According to a press release issued in 2013 from the National Institute of Integrative Medicine, extracting garlic is a safe and effective alternative to blood pressure and medicines Cholesterol-lowering for many people, eating 2-3 cloves of raw garlic on an empty stomach daily, using fresh garlic in salads, cooking and various types of dishes, soups, and stews, and garlic supplements can also be taken after consulting a doctor to get the correct dose.
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