Quick tips for lowering cholesterol: what you should eat

Spread the love

Read Time:2 Minute, 22 Second

Diet is one of the factors that influences cholesterol levels in the body. In some cases, dietary changes can quickly lower cholesterol levels, especially harmful LDL cholesterol. Here are some dietary tricks that can help regulate lipid levels quickly.
The importance of diet on cholesterol levels in the body is significant, with the risk of increased lipid levels becoming particularly apparent after the age of 40. As we age, the body becomes less efficient at removing excess cholesterol.

However, high cholesterol is a problem that affects people of all ages and increases the likelihood of cardiovascular disease, heart attacks, and strokes. Both physical activity and dietary habits have a significant impact on cholesterol levels and offer various dietary solutions to tackle this problem.

Dietary tricks to lower cholesterol levels
If you want to lower your cholesterol levels through diet, you should regularly include certain products in your diet. Some of them are characterized by properties that are important for regulating lipid levels in the body.

Many factors influence cholesterol levels, including the gut microbiome. A diverse gut microbiome can convert bad cholesterol into coprostanol, which is then removed from the body.

Eating an additional 7g of fiber daily can reduce the risk of heart disease and stroke by 6%.

Fermented products, such as kimchi, can be particularly beneficial. According to a 2013 study in the Journal of Medicinal Food, just one week of consuming kimchi led to a significant drop in cholesterol levels.

A diet rich in legumes can help lower bad LDL cholesterol due to their soluble fiber content. Foods such as lentils, chickpeas, red beans and black beans are excellent options.

Coffee from the filter

For coffee lovers, the relationship between coffee and cholesterol is ambiguous. However, filter coffee, such as drip coffee or even instant coffee, is recommended for those who want to watch their cholesterol levels, due to its lower cafestol content.

Oatmeal (steel-cut or regular)

Oatmeal is a great source of soluble fiber, called beta-glucan, and can be effective in a cholesterol-lowering diet. Less processed oatmeal, such as steel-cut or regular oatmeal, contains more of this beneficial fiber.

Green tea

Drinking two cups of green tea a day can lower LDL cholesterol levels. Green tea is rich in catechins, antioxidants that help eliminate LDL from the body and reduce the formation of atherosclerotic plaques in blood vessels.

Nuts

Eating a handful or two of nuts daily, such as almonds, walnuts, or Brazil nuts, can lower cholesterol, increase good HDL cholesterol, and provide vitamin E, which can neutralize some of the negative effects of LDL cholesterol on the body.

Incorporating these dietary habits can provide a natural and effective way to manage cholesterol levels and offer a potential alternative to medication for some individuals.