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The body needs small amounts of cholesterol to function properly. But if there is too much in the blood, it can stick to the walls of the arteries and can narrow or even block them. This increases the risk of coronary heart disease and other heart diseases.

There are two types of cholesterol:

  • LDL or ″bad″ cholesterol: A high level of LDL leads to the accumulation of cholesterol in the arteries. When the arteries are blocked, there is a risk of heart attack and stroke.
  • HDL or ″good″ cholesterol: It transports cholesterol from different parts of the body to the liver and prevents its deposition in the walls of blood vessels. The positive role of HDL cholesterol is that it eliminates excess cholesterol. A high level of this type of cholesterol can protect against heart attacks, while a low level indicates a higher risk of heart attack and stroke.

Diet has a strong effect on cholesterol and other risk factors. Cholesterol-lowering treatment consists of lifestyle changes (healthy eating, weight management, and regular physical activity) and medicines.

Here are some foods that can lower cholesterol:

1. Radishes

Their red hue is due to anthocyanins, a group of phytochemicals that have been shown to burn fat and reduce inflammation, insulin resistance, and cholesterol.

2. Red onion

It contains bioactive sulfur and can help lower LDL cholesterol levels and maintain healthy blood pressure.

3. Lentil

It contains plant-based proteins, fiber, antioxidants, minerals, and B vitamins. It reduces heart attacks and other major cardiovascular diseases.

4. Spinach

Spinach is one of the largest dietary sources of lutein. It helps lower LDL cholesterol levels by producing nitrogen oxide, which helps dilate blood vessels and reduce atherosclerosis.

5. Potatoes

They are rich in potassium. They can also lower blood pressure and reduce the risk of stroke and other cardiovascular diseases.

6. Tomatoes

They are rich in potassium, vitamins A and C, and lycopene. Tomatoes prevent the accumulation and deposition of cholesterol on the walls of the arteries. When tomatoes are cooked, the number of lycopene increases.

7. Garlic

It has antifungal, antibacterial, and antiviral properties, lowers total and LDL cholesterol level, increases HDL cholesterol level, and lowers blood pressure.

8. Eggplant

They contain large amounts of soluble fiber and are rich in antioxidants.

9. Grapefruit

This fruit can lower the total and LDL cholesterol level, and triglycerides level. White grapefruit proved to be more effective than the red one.

10. Avocado

This fruit is rich in monounsaturated fats and fiber that can help lower LDL cholesterol levels and reduce the risk of cardiovascular disease and stroke.

11. Apple

Frequent consumption of apples can reduce total cholesterol levels. Apple peels are rich in a type of soluble fiber known as pectin. Pectin helps maintain healthy cell function and proper blood flow.

12. Strawberries

They are rich in polyphenols that help regulate the cardiovascular system and reduce the risk of heart disease.

13. Raspberry

It is rich in fiber, lowers LDL cholesterol levels, and supports healthy digestion.

14. Banana

They lower cholesterol levels by removing it from the digestive system, preventing it from moving into the bloodstream where it could block the arteries.

15. Ginger

Ginger has antioxidant, anti-inflammatory, and antibacterial benefits. Known for helping digestion, ginger has also been found to lower LDL cholesterol levels.

16. Oats and barley

Whole grains are rich in vitamins, minerals, plant compounds, and fiber compared to refined grains. Oats and barley are rich in nutrients and contain a type of soluble fiber called beta-glucan. Beta-glucan helps lower LDL cholesterol levels by forming a layer in the small intestine that prevents cholesterol from entering the bloodstream and thus reduces the risk of coronary heart disease.

17. Chia seeds

Chia seeds contain fatty acids, fiber, protein, and antioxidants. A diet rich in chia can lower LDL cholesterol levels and protect the heart.

18. Quinoa

Contains antioxidants, fiber, and vitamin B that improve blood flow. Quinoa reduces the risk of heart disease by improving total cholesterol and triglycerides levels and lowering LDL cholesterol levels.

19. Pistachio

It is rich in fiber and antioxidants and protects the body’s cells from oxidative stress.

20. Pecans

They are rich in monounsaturated fatty acids that improve total cholesterol levels. These nuts contain antioxidants, including beta-carotene and vitamin E, which protect cells against chronic inflammation.

21. Walnuts

They reduce the risk of heart disease and cardiovascular disease.

22. Almonds

They reduce the risk of heart disease by increasing HDL cholesterol levels and lowering LDL cholesterol levels.

23. Tuna

Tuna is rich in omega-3 fatty acids. Omega-3 increases HDL cholesterol levels and decreases the risk of inflammation and stroke. Pay attention to how the fish is cooked: fried fish can increase the risk of heart disease and stroke.

24. Soy

Soy can reduce the risk factors for heart disease, especially in people with high cholesterol levels. Soy lowers total cholesterol and LDL levels and raises HDL cholesterol levels.

25. Extra virgin olive oil

Extra virgin olive oil is a rich source of monounsaturated fatty acids that help increase HDL cholesterol levels and lower LDL cholesterol levels. It is also a source of polyphenols that reduce inflammation and prevent heart disease. A recent study found that replacing corn oil with extra virgin olive oil lowers LDL cholesterol levels.

26. Avocado oil

It contains monounsaturated fats that can help lower blood pressure and cholesterol levels.

27. Olives and olive oil

They are rich in monounsaturated fatty acids that improve total cholesterol levels. Specific compounds in olives can also limit the onset of the inflammatory process, another risk factor that raises cholesterol levels.

28. Dark chocolate and cocoa

Cocoa products, including dark chocolate, may be able to lower total cholesterol and LDL levels. The secret lies in the presence of cocoa flavanols. However, chocolate is often high in sugar, which negatively affects heart health. Therefore, you should consume pure cocoa or dark chocolate with a cocoa content of 75-85% or higher.

29. Green tea

Green tea is made from unfermented leaves and is less processed. Contains catechins that help activate nitric oxide, which is important for healthy blood pressure. It also inhibits cholesterol synthesis and absorption and helps prevent blood clots. Antioxidants in green tea lower LDL cholesterol levels and increase HDL cholesterol levels.

30. Red wine

It contains resveratrol, a substance found in the skin of red grapes, which can prevent damage to blood vessels by reducing the risk of blood clots and lowering LDL cholesterol levels.

If you want to find out about the lifestyle at work, check out our article on this topic: 12 tips for a healthy lifestyle at work.

[Photo from Pixabay]