3 dishes you should eat every day to reduce blood cholesterol

For good health, the body needs cholesterol. However, if the amount of cholesterol in the blood increases too much, it will cause plaque to build up on the artery walls, increasing the risk of heart attack and stroke. Therefore, controlling cholesterol is an important issue.

If left unchecked, high cholesterol can pose a real risk to your heart health. Fortunately, making the right dietary changes can help keep cholesterol in check, according to the US health website Healthline .

Salmon is rich in omega-3 fatty acids, which can help control triglycerides and help increase "good" HDL cholesterol.

Photo: PEXELS

To reduce cholesterol naturally, people with the disease should reduce foods high in sugar and harmful fats and replace them with the following foods:

Oatmeal

Eating oatmeal for breakfast is one of the best dietary adjustments you can make to help control cholesterol. Oats are high in soluble fiber, especially beta-glucan. They act like a sponge to absorb cholesterol and prevent the intestines from absorbing it into the blood.

This reduces the amount of low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, in the blood. The heart and blood vessels are less at risk from the buildup of atherosclerotic plaques.

Eat lots of fatty fish

Fatty fish are high in omega-3 fatty acids. These beneficial fats help reduce inflammation, control triglycerides, and increase “good” HDL cholesterol. Omega-3 fatty acids also help maintain a steady heart rhythm.

Popular fatty fish include salmon, mackerel, tuna, and herring. However, some people may find these fish unappealing due to their fishy smell. Fortunately, certain cooking methods, including marinating with strong-smelling spices, such as garlic, can help to reduce this fishy smell and make the fish taste better.

Snack on nuts

Many people think that a heart-healthy diet requires limiting snacking. This is because snacking often involves foods that are high in sugar and carbohydrates, which increases the amount of calories you take in. Excess calories are converted into fat and increase blood cholesterol.

However, having snacks during the day is not always harmful. The important thing is to control your overall calorie intake and choose healthy foods.

Nuts like almonds and walnuts help control blood cholesterol. They are rich in healthy fats, fiber, and plant sterols, all of which help prevent the intestines from absorbing “bad” LDL cholesterol, thereby helping control blood cholesterol levels, according to Healthline .

Source: https://thanhnien.vn/3-mon-nen-an-moi-ngay-de-giam-cholesterol-trong-mau-185240909124944496.htm