7 ways to choose foods that effectively reduce cholesterol

7 ways to choose foods that effectively reduce cholesterol. Graphics: Cao Thom

Causes of high cholesterol

High cholesterol is a condition characterized by elevated levels of low-density lipoprotein (LDL) cholesterol in the blood.

According to the CDC, 86 million adults in the United States have cholesterol levels above 200 mg/dl, which is considered high. High cholesterol does not have any symptoms, so it is important to have regular blood tests to check your cholesterol levels.

How to lower cholesterol with diet?

+ Reduce saturated fat

Limit foods high in fat to lower your cholesterol to 200mg. Foods such as fatty meats, whole milk products, and tropical oils such as coconut and palm should be limited. Replace them with healthy fats and lean protein sources.

Healthy unsaturated fats are found in olive oil, avocados, nuts and seeds. These fats can help improve cholesterol levels when used in moderation.

+ Increase soluble fiber

Foods rich in soluble fiber, such as oats, beans, lentils and fruits, can help lower LDL cholesterol by binding to it and preventing the body from absorbing cholesterol.

+ Eat fatty fish

Include fatty fish like salmon, mackerel, and trout in your diet. They are high in omega-3 fatty acids, which can increase HDL (good) cholesterol and lower triglycerides and LDL, reducing your risk of heart disease.

+ Limit processed and sugary foods

Reduce your intake of sugary snacks, drinks, and foods with added sugar. Sugar and carbohydrates increase triglycerides, which can increase LDL cholesterol, contributing to weight gain and an unhealthy cholesterol profile.

+ Increase fruits and vegetables

Fruits and vegetables are low in calories, high in fiber, and rich in antioxidants that support heart health and lower LDL levels.

+ Choose whole grains

Choose whole grains like brown rice, whole wheat bread, and quinoa instead of refined grains. Whole grains have more fiber and nutrients that can lower LDL levels and lower cholesterol.

Source: https://laodong.vn/suc-khoe/7-cach-lua-chon-thuc-pham-giam-cholesterol-hieu-qua-1381857.ldo