Cholesterol is essential for the proper functioning of the human body. But in excess in the blood, it can have serious health consequences. It is therefore essential to control its rate and reduce it if necessary. Here are some foods that will help lower it.
fiber and antioxidants
Among the foods to favor in the context of an anti-cholesterol diet, we find first of all fruits and vegetables because they are rich in soluble fibers (such as pectins or mucilages), and in antioxidants.
As explained by doctor Jean-Michel Cohen, fibers have the ability to reduce “the absorption of certain elements present in the intestine, such as cholesterol and its derivatives.” For their part, antioxidants will help reduce or prevent the oxidation of cholesterol.
“When cholesterol is too high in the blood, it circulates more slowly and tends to oxidize. And oxidized cholesterol is extremely toxic to our arteries,” says the specialist.
Among the main antioxidants, there is beta-carotene, present in carrots, spinach, fennel, green cabbage, Swiss chard, and apricots, or ascorbic acid (vitamin C), which is found in peppers, lemons, kiwis, lychees, strawberries, cabbages, and citrus fruits.
the lawyer
Avocado is also known to limit the assimilation of cholesterol because it is rich in tocopherol (vitamin E), and contains plant sterols.
Also called phytosterols, plant sterols are natural substances that “have the particularity of having a chemical form very close to cholesterol.” At the intestinal level, “they thus compete with cholesterol, limit its absorption and therefore its passage through the blood.”
It is also found in classic margarine, or margarine enriched with plant sterols, and in vegetable oils (rapeseed, soy, walnuts, flax, sunflower, olive).
Whole grains
Another ally to fight excess cholesterol: whole grains. It is best to replace refined cereals, such as white rice or white bread, with buckwheat, bulgur, whole rye, quinoa, or oatmeal.
The beta-glucans in oatmeal “slow the absorption of glucose and fats, helping to lower blood cholesterol levels and increase ‘good’ cholesterol,” adds Dr. Cohen, author of the how-to guide. “What do I eat… when I have cholesterol” (Paperback ed.) and “Nourishing Your Health” (First ed.).
Legumes
It is also recommended to consume foods that belong to the legume family, such as chickpeas, peas, beans, lentils, or even broad beans. The nutritionist advises to include in each meal “cooked and / or raw vegetables, a portion of fruit and cereals or legumes”.
fatty fish
Finally, we can mention fatty fish, such as tuna, sardines, mackerel, salmon, or even herring, which contain a large amount of fatty acids rich in Omega 3, which help fight against excess fat. bad cholesterol.