Foods to have in your kitchen to help control cholesterol effectively.

High cholesterol, especially LDL cholesterol, can have long-term effects on cardiovascular health.

Besides taking medication as prescribed by a doctor, a daily diet also contributes to more effective control of blood cholesterol, according to the Hindustan Times.

Dr. Karan Rajan, a physician in the UK, says that some common kitchen foods can help lower cholesterol naturally if consumed regularly.

Berries

According to Rajan, berries are rich in polyphenols, especially anthocyanins. These are antioxidant compounds that help protect the inner lining of blood vessels and limit the oxidation of LDL cholesterol.

Berries also encourage the body to produce more bile acids. This process helps the body eliminate cholesterol more effectively.

Fruits like strawberries, blueberries, and raspberries are all suitable additions to your daily diet. You can eat them directly or combine them with yogurt and oatmeal.

Nuts

Mr. Rajan explained that nuts contain many healthy fats. These fats help reduce cholesterol absorption in the intestines and limit fat synthesis in the liver.

Chia seeds, flax seeds, or other common seeds can all be suitable choices for your daily diet. Adding them in moderation helps your body receive additional heart-healthy fats.

Beans and lentils

Beans and lentils contain fiber that can be fermented in the gut. This process produces short-chain fatty acids, which in turn helps reduce cholesterol production in the liver.

In addition to being rich in fiber, this food group is also high in plant-based protein. According to Rajan, plant-based protein helps increase the activity of LDL receptors. As a result, the body removes bad cholesterol from the blood more effectively.

Beans and lentils are also easy to incorporate into everyday meals. They can be used in soups, salads, or stews.

Oats

Mr. Rajan values ​​oats because they contain beta-glucan, a type of soluble fiber that is beneficial for gut health and cardiovascular health.

This type of fiber forms a gel in the intestines, which then binds to bile acids and carries them out of the body. When bile acid levels decrease, the body has to use more cholesterol from the blood to create new bile acids. This process helps reduce circulating LDL cholesterol in the blood.

Beta glucan is one of the most extensively studied prebiotics for its potential to help lower cholesterol.

Oatmeal is suitable for breakfast because it's easy to prepare and provides a feeling of fullness for a long time. It can be eaten with fruit or nuts to increase its nutritional value.

Source: https://thanhnien.vn/thuc-pham-nen-co-trong-bep-giup-kiem-soat-cholesterol-hieu-qua-185260529213939328.htm