02.04.2023
There are many causes of high cholesterol, but lifestyle and diet choices are major factors. So what foods contribute to lowering cholesterol?
Doctors and experts recommend people, suffering from high cholesterol levels, Adopting a healthy lifestyle, which will contribute to regulating and reducing cholesterol levels, and thus improving heart health. This is done by making some modifications in the lifestyle followed and also in the diet.
Experts advise exercising continuously and maintaining movement and activity, as regular exercise can regulate blood cholesterol levels. Of course, there is no doubt that quitting smoking will contribute greatly to achieving the desired health goal, as well as saving some money. According to what was published by the American (NDTV Food) website.
There are some foods that help in the journey of lowering cholesterol, most notably:
Nuts:
nuts, Like walnuts and almonds, they are rich in essential minerals and can help improve blood cholesterol levels. However, it should be taken in moderation and avoid overdoing it.
Oats:
Since oats contain soluble fiber, they are one of the best foods for lowering cholesterol levels. It is best to choose oats made from whole grains.
soybean:
Several studies indicate that soybeans contain less saturated fat compared to meat. Eating foods rich in soybeans such as tofu and soy milk can be a good way to lower cholesterol levels.
Vegetables:
People with high cholesterol in the blood, as well as people with diabetes, are advised to eat more non-starchy vegetables, such as leafy vegetables of all kinds, zucchini, tomatoes, eggplant, cucumbers, carrots, and others. According to what was published by the American (Medical News Today) website.
fish:
Fish, such as tuna and salmon, are among the best sources of omega-3 fatty acids and can help control bad cholesterol levels.
Beans:
Beans are an excellent source of soluble fiber and help you feel full for longer.
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Beware of these foods because they contain unhealthy fats
Fried potato chips (chips) are prepared in fried oil whose temperature exceeds 120 degrees Celsius, and then unsaturated fats are formed. Scientists consider these fats the worst for human health because they cause high levels of low-density lipoproteins (LDL) in the body, which are called bad cholesterol, in contrast to high-density lipoproteins (HDL), which is called good cholesterol.
Beware of these foods because they contain unhealthy fats
Industrially produced pastries are often cheap, quick to manufacture, and can be preserved for a long time, but they are dangerous to human health because they contain high levels of unsaturated fats. Croissant pastries, for example, half of their fat can turn into unsaturated fats, as croissants are made through an industrial process in which liquid vegetable fats are replaced with watery substances to make the pastries solid.
Beware of these foods because they contain unhealthy fats
Breakfast cereals are often eaten in the morning and mixed with milk or juice. They consist of fiber and oats. They are suitable food for those who follow a diet due to their many benefits and high calories. But some of these grains contain artificially hardened vegetable fats to make them flexible, and these fats are harmful and unsaturated.
Beware of these foods because they contain unhealthy fats
All fried foods, such as potato sticks, contain unsaturated fats. The percentage of unsaturated fat depends on the type of oil used for frying and the method of preparation. Restaurants often use industrial vegetable oils that contain high levels of unsaturated fats. Even non-processed vegetable oils are low in trans fats.
Beware of these foods because they contain unhealthy fats
Butter is a natural food item, but it also contains unsaturated fats. These fats are produced by fermentation bacteria. A recent German scientific study revealed that butter contains 2.5 to 3 percent of unsaturated fats per 100 grams of butter, and laboratory testing was conducted on several types of butter. Vegetable butter contains less than 1 percent trans fat.
Beware of these foods because they contain unhealthy fats
Cheese also, although it is an important and natural food item, it contains high levels of milk, which contains unsaturated fats. Unsaturated fats are formed during the cheese preparation method through the pasteurization process. Each quart of whole milk contains 4 to 5 grams of unsaturated fat, which is double the daily intake of these fats.
Beware of these foods because they contain unhealthy fats
Chocolate cream consists of fats and sugars. During its manufacture, the fat hardening process takes place, and unsaturated fats are formed. Few chocolate cream manufacturers constantly remake the manufacturing process to get rid of unsaturated fats, so it is advised to read the details written on the chocolate cream box carefully before purchasing it.
Beware of these foods because they contain unhealthy fats
Roasted corn (popcorn) is one of the foodstuffs that contain the most unsaturated fats, as manufacturers of roasted corn prefer to use solid unsaturated vegetable fats, to maintain the solidity of the corn until the end of the roasting process. And it is usually written on the corn boxes that the fat used is solid vegetable fat, but few people pay attention to this.
Beware of these foods because they contain unhealthy fats
Most of the prepared foods that are kept in refrigerators contain unsaturated fats in high proportions, because they maintain the solidity of the food and make it possible to save it for a long time, and here lies the danger of these prepared foods. And a recent American study stated that even human brain activity decreases when eating unsaturated fats.
Beware of these foods because they contain unhealthy fats
Coffee whiteners are industrial foodstuffs that are used as a substitute for milk and mixed with coffee. They are usually vegetable and widely used in automatic coffee machines because of their ability to be preserved for a long time, but they are full of unsaturated fats and sugar.