The 22 Foods That Lower Cholesterol and Prevent Heart Attacks

Foods that Lower Cholesterol and Prevent Heart Attacks . In addition, cholesterol is responsible for all membranes that surround cells and assists in metabolism processes. It is also necessary for cell growth and regeneration and, in addition to being present in the blood and in all tissues, it collaborates with the production of sex hormones and cortisol. ie We cannot live without cholesterol .

However, the excess of MAL cholesterol (LDL) in the blood generates the accumulation of fatty plaques in the arteries . And the greater the accumulation of fat, the greater the chances of suffering cardiovascular problems. Also, cholesterol -lowering foods do this in different ways. Some contain soluble fiber, which removes cholesterol from the body before it even enters the circulation. Others are rich in chemicals that block the absorption of this fat in the blood vessel walls. Much is said about Cholesterol , the risks, especially for the heart. So, let’s know more about cholesterol and types of cholesterol .

What is Cholesterol: Cholesterol is a fatty substance (a lipid), which can be found in some foods, but is also produced by the liver. It is vital, because it is used for the production of estrogen, testosterone, vitamin D and other vital components, and is transferred by proteins in the blood.

There Are Two Types of Cholesterol: LDL and HDL

Bad Cholesterol: LDL (low density lipoproteins) is one of the types of cholesterol that can be most harmful to the body. The presence of LDL in moderation is unlikely to be harmful, as it takes cholesterol where it is needed, however, if too much cholesterol is transported from your blood to your cells and is not used, it ends up being deposited in the arteries . in the form of a plate. This plaque can cause blockages and lead to hardening of the arteries , known as atherosclerosis, which can lead to serious cardiovascular complications. This is why LDL is known as “bad cholesterol ”.

Good Cholesterol: HDLs are classified as “good cholesterol ” as they carry cholesterol from cells back to the liver where it can be broken down again. This prevents cholesterol from building up in the blood vessels which can cause problems. Elevated HDL levels can reduce the deposition of atherosclerotic plaque in the arteries , which is why they are known as “good cholesterol”.

Lowering bad cholesterol is not a simple, easy process that happens overnight. It requires your complete dedication and that takes time. We already know what cholesterol is , so let’s check out now  The 22 Foods That Lower Cholesterol and Prevent Heart Attacks.

Avocado: Nine clinical studies have found that including avocado in the diet, especially those with high cholesterol , helps reduce total cholesterol levels by between 9 and 45 percent and LDL cholesterol . Avocados are high in fiber, as they are rich in polyunsaturated fatty acids and are ideal for reducing LDL levels. Eating half an avocado and half a day during your main meal can be a very effective tool for you to lower your cholesterol .

Okra:  In addition to being one of the  Foods that Lower Cholesterol and Prevent Heart Attacks. In okra there is a lot of soluble fiber that helps to reduce blood cholesterol .

Olive oil: Omega 3 and omega 9 are healthy fats that are beneficial to health and can be found in olive oil. Thus, being one of the  Foods that Reduce Cholesterol and Prevent Heart Attacks , in addition to preventing the formation of fatty plaques in the arteries, it also reduces bad cholesterol (LDL) and increases good (HDL).

Fish: Unlike red meats, the fattier the fish, the better! That’s because omega 3 (as its fat is known) is very good for health and is capable of reducing bad cholesterol levels . Thus, it is important to enjoy the benefits of Tuna, Salmon, Herring, Sardines and many other types of fish. therefore, they are considered one of the  Foods that Lower Cholesterol and Prevent Heart Attacks .

Artichoke: Artichoke is another good choice of Foods that Lower Cholesterol and Prevent Heart Attacks . Because its fibers are resistant to the action of enzymes and therefore have many advantages, including: lowering blood cholesterol and triglycerides levels, reducing the risk of obesity and diabetes, risk factors for heart health. A 100 g serving has only 50 calories.

Quinoa:  In addition to being high in fiber, it contains saponin, a substance that reduces cholesterol produced in the liver. Being one of the  Foods that Lowers Cholesterol and Prevents Heart Attacks.

Oatmeal: Oatmeal is one of the top Foods that Lowers Cholesterol and Prevents Heart Attacks . The fibers present in this food, especially beta-glucan, are responsible for providing a greater feeling of satiety. That is, it is very worth adding oats to your daily diet.

Garlic: Alisine, the substance that gives garlic its natural and very characteristic aroma, is an important antioxidant for the body, mainly because it is Foods that Reduce Cholesterol and Prevent Heart Attacks . However, alisine only has an effect when the food is consumed fresh!.

Onion: in addition to reducing cholesterol , it has anti-inflammatory action, which prevents clots from forming in blood vessels. Being one of the important  Foods that Lower Cholesterol and Prevent Heart Attacks.

Soy:  Another Food that Lowers Cholesterol and Prevents Heart Attacks is soy, the consumption of soy protein lowers the LDL (bad cholesterol ) index. The fats found in this grain are polyunsaturated and monounsaturated, which do not cause clogged arteries .

Red Wine: A study carried out by scientists at the University of Calabria, showed that resveratrol – a substance found in grape skins, has several health benefits, such as lowering blood pressure, rejuvenating the arteries, maintaining the proper level of blood sugar and increases good cholesterol . In addition, it is a great alternative to  Foods that Lower Cholesterol and Prevent Heart Attacks.

Flaxseed: The seed is one of the Foods that Reduce Cholesterol and Prevent Heart Attacks richer in omega 3, therefore, it is responsible for preventing cardiovascular diseases, and preventing clots by reducing the rates of total cholesterol and LDL cholesterol (bad) and increase HDL(good) cholesterol . The benefits of flaxseed are enhanced when the seed is ground or crushed, since its husk is resistant to the action of gastric juice and passes without undergoing digestion in the gastrointestinal tract.

Berries: Berries are some excellent choice of Foods that Lower Cholesterol and Prevent Heart Attacks . Yeah, Strawberry, Watermelon, Goji berry, Pomegranate, Grape, Blueberry and Acerola. All of these foods are part of a group known as berries, which help control cholesterol . In addition, blueberry, for example, fights free radicals, is anti-inflammatory, improves circulation and reducesbad cholesterol .

Strawberry and Berries:  Strawberry is one of the  Foods that Lowers Cholesterol and Prevents Heart Attacks full of antioxidants, which inhibit the oxidation of LDL particles (bad cholesterol ).

Dark Chocolate: Dark Chocolate is another good alternative of Foods that Lower Cholesterol and Prevent Heart Attacks . Well, when consumed in moderation (30g a day is enough), this food provides benefits to the body, such as greater disposition and better brain functioning. In addition, dark chocolate is also capable of reducing bad cholesterol levels .

Eggplant: Anthocyanin, a substance found in this food, has benefits for the heart, reducingbad cholesterol levels. But be aware: this substance is present in the eggplant skin, that is, when adding it to the menu it is important to keep the skin!. In addition, it is a great alternative to  Foods that Lower Cholesterol and Prevent Heart Attacks.

Tea: While tea has become known for being cancer-fighting antioxidants and one of the Foods that Lowers Cholesterol and Prevents Heart Attacks , it is also a great defense against high LDL cholesterol . According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in just 3 weeks. These findings were completed in a broader study of how tea can also help reduce the risk of coronary heart disease.

Nuts: If you’re looking for a snack that lowers cholesterol levels , research shows you should start cracking! In a study published by the American Journal of Clinical Nutrition, people who consumed around 1 1/2 5 of whole walnuts 6 days a week for a month reduced their total cholesterol by 5.4% and LDL cholesterol by 9.3 %. Almonds and cashews are other good options. However, they are also high in calories, so the practical part of Control-1.5 oz is about a cup and a half. Use a cup to measure your portion so you can see exactly how it looks.

Grape and Grape Juice:  Grape is an alternative of Foods that Reduce Cholesterol and Prevent Heart Attacks, resveratrol, present in both the fruit and its whole juice, helps to lower cholesterol .

Spinach: This is one of  the popular Foods that Lowers Cholesterol and Prevents Heart Attacks green contains large amounts of lutein, the sun-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a reputation for protecting against age-related macular degeneration, the leading cause of blindness. Now, research suggests that just ½ cup of a lutein-rich food daily also protects against heart attacks by helping artery walls “get rid of” clogged cholesterol invaders . Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.

Apple: It is rich in soluble fiber and contains high doses of flavonoids and antioxidants that lower blood cholesterol . In addition to being tasty, it is one of the foods that reduce cholesterol and prevent heart attacks.

Chocolate:  Yes! This powerful antioxidant helps build HDL (“good” cholesterol ). In a 2007 study published in AJCN, participants who received cocoa powder had a 24% increase in HDL levels over 12 weeks, compared to a 5% increase in the control group. Remember to choose the dark or bittersweet type. Compared to milk chocolate, it has more than 3 times more antioxidants, which prevent blood platelets from sticking together and can even keep arteries clear. A delicious alternative of  Foods that Reduce Cholesterol and Prevent Heart Attacks.