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 health website. Healthline (America).
Salmon is rich in omega-3 fatty acids, which can help control triglycerides and help increase “good” HDL cholesterol.
To reduce cholesterol naturally, people with the disease should reduce foods high in sugar and harmful fats and replace them with the following foods:
Oat
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 soak up cholesterol and prevent the intestines from absorbing it into the bloodstream.
As a result, the level of low-density lipoprotein (LDL), also known as “bad” cholesterol, in the blood will decrease. The heart and blood vessels will be less at risk due to the accumulation 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 unappetizing 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. Snacking often involves foods high in carbohydrates, which increases the amount of calories you take in. Excess calories are converted to fat and increase blood cholesterol.
However, having snacks throughout 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 these help prevent the intestines from absorbing “bad” LDL cholesterol, thereby helping control blood cholesterol levels, according to Healthline.
Sources: https://thanhnien.vn/3-mon-nen-an-moi-ngay-de-giam-cholesterol-trong-mau-185240909124944496.htm
