5 stir-fried vegetable dishes that help reduce bad cholesterol for people over 50

For people entering their 50s, controlling cholesterol becomes more important than ever. High cholesterol is a significant risk factor for heart disease, the leading cause of death worldwide.

Dietary choices can have a powerful impact, especially after age 50. Natural solutions like adding the right green leafy vegetables to your daily meals can support healthy cholesterol levels and boost overall health, according to health news site Only My Health.

Here are five nutrient-dense green vegetables that can help lower bad cholesterol and support heart health.

Lettuce: A Powerful Source of Antioxidants

Lettuce is rich in fiber, vitamin K, and powerful antioxidants. Lettuce helps bind bile acids in the digestive tract, which can help lower cholesterol over time. It is also high in lutein, which can prevent cholesterol from sticking to artery walls.

Add shredded lettuce to soups or saute with garlic and olive oil for heart-healthy goodness.

Lettuce can help lower cholesterol

Photo: AI

Spinach: A Versatile Nutritional Boost

Spinach is an excellent source of lutein, folate, and fiber – all of which are beneficial for heart health. Research shows that eating spinach regularly can help reduce the oxidation of cholesterol, a key factor in the development of plaque in the arteries.

Rainbow Chard: Blood Pressure Companion

Swiss chard is rich in magnesium and potassium, minerals that support healthy blood pressure and regulate cholesterol. It is also high in fiber, which helps remove excess cholesterol from the body.

Stir-fry rainbow chard with onions and olive oil for a heart-healthy treat.

Stir-fried rainbow chard with onions and olive oil is good for the heart.

Photo: AI

Kale: A shield that blocks cholesterol absorption

Broccoli is a cholesterol-friendly vegetable. It is high in soluble fiber, which helps lower blood cholesterol levels; it also contains plant sterols, which block the absorption of cholesterol from food.

Steam, stir-fry or roll kale with lean protein for a low-carb, heart-healthy dish, according to Only My Health.

Regularly consuming the above vegetables, along with heart-healthy habits such as regular physical activity, drinking enough water, and limiting processed foods, creates an effective health care plan.

Turning 50 is a milestone. Take the time to prioritize your heart and health. Start by eating your greens, you'll be surprised at the benefits.

Source: https://thanhnien.vn/5-mon-rau-xao-giup-giam-cholesterol-xau-cho-nguoi-tuoi-50-cuc-hay-185250526224515559.htm