7 effective ways to choose foods to lower cholesterol.

7 ways to choose foods that effectively lower cholesterol. Graphic: Cao Thơm

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 doesn't have any symptoms, so it's important to have regular blood tests to check your cholesterol levels.

How can I lower my cholesterol through diet?

+ Reduce saturated fat

Limit foods high in fat to lower cholesterol levels to 200mg. Foods to avoid include fatty meats, full-fat dairy products, and tropical oils like coconut and palm. 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 consumed 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 it.

Eat fatty fish

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

+ Limit processed foods and foods high in sugar.

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

Increase your intake of fruits and vegetables.

Fruits and vegetables that are low in calories, high in fiber, and rich in antioxidants support cardiovascular 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 are higher in fiber and nutrients that can lower LDL levels and reduce cholesterol.

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