What to eat to lower cholesterol? Get these foods into your menu today!

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It takes approx. 3 minutes to read this article

Experts stress that there is no single right diet that lowers cholesterol levels in the body. However, there is a list of products that can help regulate this chemical compound

The most important rules

The nutrition of people with increased levels of cholesterol in the body should be based on several basic principles. The first of these is to eat natural products with as little processing as possible. For this reason, most of the recipes in diets that support lowering cholesterol can be easily prepared by yourself

One of the most important ingredients that should be included in the menu is dietary fiber, which improves metabolic processes and improves the work of the digestive system. A diet that supports the regulation of cholesterol should include large amounts of fresh vegetables and fruits rich in pectin, which help slow down the release of glucose into the blood. The list of products consumed should not include ready meals, sweets, confectionery, hydrogenated vegetable oils, large amounts of salt, alcohol, sweetened drinks and highly processed fruit juices. So what products are worth introducing into your daily diet?

Whole grain products

One of the basic elements of a diet that helps lower cholesterol are whole grain products. The nutrients and minerals they contain limit the assimilation of fat, reduce the incidence of constipation, quickly give a feeling of satiety and provide the body with large amounts of fibre. These foods include whole grain bread, rice, pasta, oatmeal, and coarse groats

Olive oil

Regular use of olive oil in the preparation of daily meals helps improve digestive processes, cleanses the digestive system, reduces the release of free radicals and slows the aging process. Olive oil contains high amounts of vitamins A, E, D and K, as well as monounsaturated fatty acids that reduce bad cholesterol in the body

Oily sea fish

Oily sea fish, such as mackerel, sardines, herring, salmon and eel, are another product worth including in your daily diet. The omega-3 fatty acids contained in these fish help regulate the level of good and bad cholesterol in the body. Fish should be on the menu at least twice a week. They can be a great alternative to lean meat, which is also recommended for this type of diet

Nuts and seeds

Nuts and seeds contain high amounts of dietary fiber, omega-3 fatty acids, and phytosterols, which help reduce bad LDL cholesterol. Nuts and seeds such as flaxseed, almonds, sesame, walnuts and pumpkin seeds contain magnesium, potassium and amino acids that are effective in regulating blood pressure

Fruits and vegetables

All nutritionists unanimously recommend eating plenty of fresh fruits and vegetables. In the fight against high cholesterol, grapes, apples, strawberries, carrots, potatoes, garlic and eggplants are particularly effective. Fruits and vegetables should be in at least 75 percent of all food intake.

Main photo: Eaters Collective/unsplash.com

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