Introduction: Oh no. My cholesterol levels are up again! Maybe you're frustrated with the numbers, but many people share your struggle. Most people probably already know that seafood, egg yolks, and organ meats are high in cholesterol and should be avoided. But did you know that many other foods can help keep your cholesterol levels healthy?
1. Soybeans
Beans are the cheapest, most common, and most effective anti-cholesterol foods in nature. Research indicates that eating 28 grams of beans daily can lower total cholesterol, LDL (bad cholesterol), and triglycerides by 10%. To lower cholesterol, you can include soy products like tofu, soy milk, and miso in your daily diet. For those with a family history of cardiovascular disease, don't forget to add a large piece of braised tofu to your plate at the lunch buffet every day.
2. Oatmeal
The main substance in oats that fights cholesterol is called "beta-glucan," a soluble fiber that interferes with the production and absorption of cholesterol. Studies have found that eating just two-thirds of a cup of dry oats daily can lower cholesterol by 16%. A bowl of oatmeal in the morning is a heart-healthy breakfast.
Oatmeal and Cranberry Finger Cookies
3. Garlic
The humble garlic has recently been found to have significant health benefits. New York researchers discovered that garlic can lower total cholesterol and bad cholesterol. An experiment in Seattle also found that taking one garlic oil capsule daily, equivalent to three cloves of garlic, can increase good cholesterol by 23%.
4. Apples
Apples and other fruits rich in pectin can lower bad cholesterol (LDL). French researchers had a group of men and women eat two or three apples every day for a month and found that their LDL levels decreased. The study also found that apples contain another substance, vitamin K1, which can slow down the oxidation of LDL.
5. Olive Oil
The more saturated an oil (like lard), the more it increases cholesterol levels, and its use is not recommended. Unsaturated oils (like salad oil and sunflower oil) can lower cholesterol but also decrease good cholesterol (HDL). Olive oil is the best choice because its monounsaturated fatty acids can lower cholesterol while maintaining levels of good cholesterol. Other oils like canola oil have the same effect. Olive oil has been highly recommended in recent years not only for this reason but also because it contains antioxidants like vitamin E and polyphenols, which prevent bad cholesterol from being oxidized.
Olive Oil and Cherry Radish Salad
6. Grapefruit
Grapefruit contains a soluble fiber that can lower LDL. A study by the University of Florida found that eating two and a half cups of grapefruit pulp daily can lower LDL by 10%. Foods containing soluble fiber can increase the excretion of cholesterol. Which foods are highest in it? "Foods that are chewy, smooth, sticky, and crisp," experts describe, such as wood ear mushrooms, various fungi, kelp, and agar.
7. Tea
The dietary wisdom of our ancestors has once again been confirmed. In recent years, it has been discovered that polyphenols in green tea and oolong tea can increase good cholesterol. In experiments with Pu-erh tea extract, it was also found to reduce the amount of cholesterol in the blood. Experts from a food research institute recommend that people develop a habit of "continuous and regular" tea drinking.
8. Salmon
When you're craving meat, it's recommended that you eat fish. In many ways, the OMEGA-3 fatty acids in fish are beneficial for the heart. For example, Omega-3 fatty acids can lower blood pressure and triglycerides and prevent strokes. From a cholesterol perspective, Omega-3 fatty acids can also increase good cholesterol (HDL) in the blood. A study found that when people with normal cholesterol ate a pound of salmon daily for 40 consecutive days, their HDL levels increased significantly. It's not just salmon; other deep-sea fish rich in Omega-3 fatty acids can also increase HDL, such as tuna, sardines, and mackerel.
Cured Salmon