According to health experts, cholesterol (a fat found in the blood, also known as blood lipid) plays a very important role in the body, helping cells absorb fat-soluble vitamins such as vitamins A, D, E, and K. In addition, cholesterol acts as a precursor to vitamin D, steroid hormones, and sex hormones such as estrogen and testosterone.
Furthermore, cholesterol plays many other important roles, especially as an indispensable component of cell membranes. The amount of cholesterol determines whether these membranes are flexible or rigid. However, too much cholesterol is harmful, especially low-density lipoprotein (LDL) cholesterol, also known as " bad cholesterol ," which forms plaque in the artery walls, thereby increasing the risk of heart attack and stroke.
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Many factors influence the amount of "bad cholesterol" in the blood. These include genetics, age or gender, weight, physical activity, lifestyle habits, certain medical conditions, and especially diet.
To minimize abnormalities in bad cholesterol levels stemming from food, we need to build a balanced and nutritious diet, specifically as follows:
8 natural foods that help lower bad cholesterol
Fatty fish
Health experts recommend that people with high cholesterol should eat fish instead of meat, especially red meat, which is high in saturated fat. Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can help lower or maintain good cholesterol levels. These are essential fats that help maintain healthy cholesterol levels by reducing triglyceride levels.
Nuts
To lower cholesterol, it's important to cut out saturated fats and replace them with healthy unsaturated fats like those found in nuts. Almonds, pistachios, cashews, and walnuts contain fiber that can prevent cholesterol from entering the bloodstream.
Additionally, whole grains such as brown rice, whole-wheat bread, and whole-wheat pasta are good sources of fiber. A high-fiber diet helps lower levels of bad cholesterol, which increases the risk of stroke or heart disease.
Tomatoes, olive oil
Science shows that tomatoes and tomato products contain the carotenoid pigment lycopene, which helps reduce inflammation, lower "bad cholesterol," and increase "good cholesterol." This is thanks to a vitamin called rutin in tomatoes, along with pectin.
In addition, tomatoes help blood vessels dilate better, improving blood circulation. They also reduce the risk of cardiovascular diseases, including atherosclerosis. Especially when combined with cooked olive oil, tomatoes can improve arterial blockage, effectively preventing cardiovascular disease and high cholesterol.
Oats
Studies have shown that eating oatmeal daily for 4 weeks can significantly reduce LDL levels – "bad cholesterol". This is because oatmeal is rich in β-glucan and soluble fiber, which can inhibit the body's absorption of cholesterol and have a positive effect on regulating blood lipids.
Oats also have a protective effect on the cardiovascular system and help prevent cardiovascular disease, reducing fatty liver tri-acids. At the same time, the potassium in this food can help excrete sodium and lower blood pressure, which is very good for the blood.
Raw garlic
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When talking about garlic, people often think of its amazing medicinal property: allicin. This substance can significantly reduce indicators of heart disease, including total cholesterol, "bad cholesterol," and triglycerides in the blood. Furthermore, regular consumption of black garlic also helps increase good cholesterol levels in the body.
According to a US study published in Very Well Health, people who supplemented with garlic for 6 weeks saw a 15% increase in "good cholesterol." Simultaneously, blood lipid levels also improved after regularly consuming garlic extract for 4 months.
Onion
Onions contain a type of prostaglandin A that can dilate blood vessels, reduce blood viscosity and pressure on blood vessels, prevent platelet aggregation, and clear "bad cholesterol".
Studies have also shown that sulfur amino acids and diallyl disulfide in onions enhance the activity of fibrin hydrolysis, reduce blood lipids, and prevent arteriosclerosis. Onions are rich in quercetin, a substance that can help inhibit the oxidation of low-density lipoproteins. This helps prevent atherosclerosis, promotes blood circulation, combats hyperlipidemia caused by excessive "bad cholesterol," and prevents coronary heart disease.
Avocado
According to a study published in the Journal of the American Heart Association, which evaluated the impact of eating one avocado a day compared to a habitual diet, they found that people who ate avocados daily had lower levels of bad cholesterol.
Because avocados contain many healthy fats and fiber, and no cholesterol, eating them daily can significantly reduce LDL (bad cholesterol) levels, thereby preventing atherosclerosis, high blood pressure, heart attacks, and strokes.
Green tea
Green tea has been shown to be the most effective at lowering good cholesterol. A meta-analysis of studies published in the American Journal of Clinical Nutrition showed that consuming green tea significantly reduced total cholesterol levels (by more than 7 mg/dl) and significantly reduced bad cholesterol levels (by more than 2 mg/dl) without any effect on good cholesterol levels in the body.
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