Cauliflower, kale, radishes, carrots contain a lot of soluble fiber and nutrients that help control bad cholesterol, protect heart health.
Inactivity, obesity, drinking a lot of alcohol, smoking, poor diet, high blood pressure, high cholesterol cause reduced heart health. In particular, cholesterol is the culprit that causes heart attacks and coronary artery disease. The following vegetables can help reduce bad cholesterol and the risk of cardiovascular disease.
Cauliflower and white
Broccoli is high in soluble fiber and contains sulforaphane, which helps reduce the body's triglyceride levels. In the digestive tract, fiber binds with bile acids, making it easier to excrete cholesterol. Besides, broccoli is also low in calories, when eaten in large quantities, it still helps maintain a healthy weight.
Cauliflower is high in plant sterols, a type of lipid that prevents the intestines from absorbing cholesterol. At the same time, cauliflower has sulforaphane which also helps reduce fat accumulation in the arteries.
Broccoli helps reduce bad cholesterol in the body. Image: Freepik
Kale
Potassium, fiber, folate and calcium are abundant in kale. These substances help lower levels of LDL (understood as bad cholesterol that increases the risk of heart disease). Kale also helps lower blood pressure, in addition to being rich in lutein, which helps reduce the accumulation of bad cholesterol in the body.
Radish
Radishes contain anthocyanins, which also help lower LDL levels, reducing inflammation in veins and arteries. At the same time, this tuber is rich in minerals such as calcium and potassium, antioxidants, which work to reduce high blood pressure and the risk of developing heart disease. Nitrates in radish (a type of salt) help improve blood flow.
Carrot
Carrots keep the heart healthy. The reason is that beta-carotene contained in vitamin A is metabolized by the body, helping to reduce bad cholesterol levels in the blood. In addition, carrot consumption alters bile acid secretion and antioxidant status, thereby indirectly having beneficial effects on the cardiovascular system.
A 2022 review found that carrots may protect against high blood pressure. Another review in 2018 also concluded that yellow-red-orange vegetables (like carrots) are all protective against heart disease.
How much should you eat daily?
Every day, people should eat at least 25 g of fiber, no need to take additional foods. Vegetables can be processed in the form of juices, soups, stir-fries, steamed, fermented and still retain their nutritional value.
With radish, overeating can cause a decrease in thyroid hormone production in iodine-deficient people, so it should be eaten in moderation. One cup of cooked kale provides 3,6% of the daily potassium requirement for an adult, can be made into salads, juices.
Chile (Follow Healthshots, WebMD, Medical News Today)
