In a conversation with RuNews24.ru, nutritionist Alyona Kapustina told which products reduce the level of “bad” cholesterol and improve heart health. Before talking about products that reduce cholesterol, it is important to realize that cholesterol is not always bad.
Kapustina is convinced that cholesterol is necessary for the body for cell membranes, hormone production and D health.
“However, it is important to distinguish between 'good' and 'bad' cholesterol. For example, high-density lipoproteins are the 'good' cholesterol, which helps remove the 'bad' cholesterol from the arteries and transport it to the liver for processing. At the same time, low-density lipoproteins are 'bad' cholesterol, which can be deposited on the walls of the arteries, forming plaques and contributing to the development of atherosclerosis,” the expert said.
The doctor noted that the goal of each person should be to reduce the “bad” level of cholesterol. Proper nutrition is one of the key factors in achieving this goal.
The interlocutor of the publication advised to include in your diet oatmeal and other products rich in soluble fiber. As the specialist explained, soluble fiber binds cholesterol in the intestine and removes it from the body, which leads to its absorption into the blood.
The nutritionist also added that fatty fish is rich in omega-3 fatty triglycerides, which reduce the level of “bad” cholesterol and have an anti-inflammatory effect. It should be eaten 2-3 times a week. Alternative sources of fish are fish oil in capsules, flaxseed oil and walnuts.
“Vegetable oils, especially cold-pressed virgin olive oil, contain monounsaturated fats that lower “bad” cholesterol and raise “good” cholesterol. Use vegetable oils for salad dressings and cooking, but avoid trans fats, which are found in margarine and some processed foods. Also, add avocado to your diet - it is a source of monounsaturated substances, fiber and plant sterols, which are very good at fighting “bad” cholesterol. It can be added to salads, sandwiches, smoothies”, - comments the expert.
Alyona Kapustina also advised to include in your diet:
Soy products. They contain isoflavones, which can reduce the level of “bad” cholesterol.
Garlic contains allicin, which can lower cholesterol and blood pressure.
Green tea contains antioxidants that can protect against cardiovascular disease.
Vegetables and fruits are rich in fiber, vitamins and minerals that are important for heart health.
But it is worth eliminating fatty meats and fast food from your menu.
“Proper nutrition plays a crucial role in maintaining healthy blood cholesterol levels. Combine good nutrition with physical activity and monitor your cholesterol levels regularly. Remember that taking care of your health is an investment in longevity and quality of life,” summarized the nutritionist.