Introduction: Cholesterol is divided into two types: high-density lipoprotein cholesterol and low-density lipoprotein cholesterol. The former has a protective effect on the cardiovascular system and is known as "good cholesterol"; the latter adheres to the walls of arteries and, when in excess, can lead to arteriosclerosis, thus earning the name "bad cholesterol."
When it comes to cholesterol, many people view it as a "bad guy" that harms health. In fact, cholesterol is divided into two types: high-density lipoprotein cholesterol and low-density lipoprotein cholesterol. The former has a protective effect on the cardiovascular system and is known as "good cholesterol"; the latter adheres to the walls of arteries and, when in excess, can lead to arteriosclerosis, thus earning the name "bad cholesterol."
Recently, "The Times of India" published an article recommending four types of "foods that help clear 'bad' cholesterol."
1. Oats.
Dietary fiber plays an important role in maintaining human health and preventing many diseases (such as diabetes and heart disease). Oats contain a special type of dietary fiber called beta-glucan. This soluble dietary fiber can lower the level of low-density lipoprotein while keeping the high-density lipoprotein level unchanged. This is a unique feature of the dietary fiber in oats compared to other foods. This means a more balanced ratio of total cholesterol to high-density lipoprotein in the body, which helps prevent heart disease.
Oats are the only whole grain food recognized by the U.S. Food and Drug Administration for lowering cholesterol and the risk of heart disease, so manufacturers can claim that oats have a protective effect on the heart on food labels. Research has shown that patients with high cholesterol (above 220 mg/dL) who consume just 3 grams of soluble oat fiber daily (equivalent to a bowl of oatmeal) see a decrease in their total blood cholesterol levels.
Oat Muffins
2. Green Tea.
Studies have shown that drinking green tea or black tea can lower blood cholesterol levels and blood pressure, prevent blood clotting, and thus play a protective role in preventing cardiovascular diseases. The benefits of green tea come from catechins, and the benefits of black tea come from theaflavins; both can inhibit the oxidative damage caused by bad cholesterol. Tea also contains a large amount of folic acid, which helps reduce the risk of people developing heart disease and cancer. Drinking five cups of tea a day can provide 25% of the recommended daily intake of folic acid.
3. Soybeans.
Because soy protein can significantly lower the level of low-density lipoprotein, increase the level of high-density lipoprotein, and prevent bad cholesterol from causing oxidative damage to blood vessels, it plays a role in preventing various heart diseases and hypercholesterolemia.
Lobster Crepe with Soybean Sprout Salad and Radish Milk
4. Barley.
Studies have shown that barley has some unique health benefits, especially for the heart. Its cholesterol-lowering effect is even stronger than that of oats. Research indicates that for patients with elevated cholesterol levels, consuming barley can lower their cholesterol levels by up to 15%. Like oats, barley is an excellent source of beta-glucan. This water-soluble dietary fiber can hinder the intestines from absorbing fat and cholesterol. This fiber also combines with bile salts, thereby increasing the amount of cholesterol cleared from the body; it can also bind with fat-soluble substances (vitamin E) to inhibit the synthesis of cholesterol in the liver.
Carrot Barley Powder Egg Pancake