A large portion of Portuguese people have cholesterol levels above the recommended, and, consequently, an increased risk of cardiovascular problems. The data result from a screening carried out by the Portuguese Foundation of Cardiology. The choice of certain foods can help reduce cholesterol levels and, depending on the case, may even avoid the need to take medications. According to the American Heart Association, it is necessary to drastically reduce products that raise cholesterol and to adopt, in a balanced way, as many foods as possible that help reduce blood fat levels.
Learn about some foods that help reduce cholesterol in the blood.
1- Fish: Rich in omega-3 (salmon, tuna, cod, etc.), it helps in the control and reduction of cholesterol and triglycerides.
2- Soy and derivatives: Rich in vitamin E, soy increases HDL levels, the good cholesterol.
3- Tomato: The lycopene present in this fruit not only helps prevent prostate cancer, but also reduces cholesterol in the bloodstream.
4- Chia: Rich in fiber and omega-3, chia is a powerful weapon against cholesterol.
5- Orange, lemon and other citrus fruits: These fruits are rich in soluble fiber and also contain high levels of vitamin C, making them ideal for lowering high cholesterol.
6- Nuts: They help in reducing cholesterol because they are rich in polyunsaturated fats. In the bloodstream, nuts reduce LDL – the bad cholesterol.
7- Strawberries and red fruits: These fruits are rich in antioxidants, which inhibit the oxidation of LDL particles (the bad cholesterol).
8- Quinoa: In addition to high fiber content, it contains saponin, a substance that reduces cholesterol produced by the liver.
9- Sunflower vegetable oils: They are rich in phytosterols, substances that prevent the absorption of fat from the diet, which favors the reduction of cholesterol.
10- Flaxseed: Source of omega-3 and linoleic acid, flax reduces cholesterol and blood glucose.
11- Okra: Its large amount of soluble fibers helps to reduce cholesterol in the blood.
12- Garlic: Rich in saponin, a substance that helps reduce the bad cholesterol (LDL).
13- Eggplant: Contains (mainly in the skin) anthocyanins, substances that reduce total cholesterol, and also triglycerides.
14- Grapes and grape juice: Its most important substance is resveratrol, which combats the production of toxins and free radicals and prevents the formation of fat plaques in the blood vessels, lowering LDL cholesterol levels in the blood, thus preventing a stroke.
15- Onion: In addition to reducing cholesterol, it has anti-inflammatory action, which prevents the formation of clots in the blood vessels.
16- Apple: It is rich in soluble fiber and contains flavonoids and antioxidants that reduce cholesterol in the blood.
17- Beans: Rich in soluble fiber, beans help reduce total cholesterol and LDL.
18- Barely and other whole grains: They contain good levels of fiber, selenium and beta-glucan, a substance that helps lower LDL cholesterol, the bad cholesterol.
19- Avocado: Rich in oleic acid, a substance that protects against the accumulation of LDL (the bad cholesterol) and helps maintain HDL levels in the blood.
20- Oats: Contains a fiber that aids in reducing LDL cholesterol. Consuming 3 g of this fiber can reduce total cholesterol by up to 20%.
