13 cholesterol-lowering foods to eat

Eating cholesterol-lowering foods is easier said than done. What to eat exactly? How many times per week ? How to eat healthy without feeling on a diet? Our recommendations to drive out bad fat and promote what is good for your arteries …

The hunt for fat is no longer relevant. The lipids are major nutrients, which we absolutely need. How to regulate the overall cholesterol level and especially maintain a good balance between HDL and LDL ?

How to prevent bad cholesterol?

By choosing better dietary fats, but also by balancing the diet, avoiding consuming too much sugar and carbohydrates fast, by increasing the consumption of fibers that trap cholesterol in the digestive tract, and by favoring anti-acid foods.

First recommendation: take it easy with the sugar. White sugar, sweets, pastries (especially industrial), sodas … provide the body with large amounts of rapid sugars which unbalance the body. metabolism.

We now know that they have an effect on cholesterol management. In addition, they are acidifying, which intensifies the micro-inflammatory states involved in the cardiovascular risk. In practice, avoid white sugar and replace it with whole sugar or agave syrup.

Also avoid industrial products (sweets, confectionery, pastries, pastries, sodas, etc.), including ready-made savory dishes that contain hidden sugars. Prefer the whole wheat bread or semi-complete, just like rice or pasta, which is better to also choose whole.

To reduce its cholesterol, it is therefore essential to modify your diet. So here are 7 recommendations of plants and cholesterol-lowering foods that will help you hunt for bad fats.

1- Omega 3

All fats are made up of components, fatty acids, some of which promote the production of “good” cholesterol to the detriment of “bad”. The Omega 3 are the main ones. In addition, they have an effect anti-inflammatory.

They are mainly found in vegetable oils, especially those of rapeseed, flax, camelina and walnuts. THE’Colza oil is preferable for cooking, others for seasoning.

You will also find Omega 3 in fatty fish (tuna, salmon, sardines, mackerel, etc.), which are preferable to meat as part of a cholesterol-lowering diet.

In practice, prefer seafood to meat, cook with rapeseed oil orolive (which tolerate heat well) and use other raw vegetable oils as a seasoning.

2. Oysters and shellfish

Some shellfish and seafood, especially oysters and mussels, were once thought to contain high cholesterol. We now know that this is wrong and that they contain another type of fat: sterols. So not only oysters are not recommended, but they would even lower high cholesterol. A quality to add to their low caloric intake and their richness in phosphorus, iron, zinc or selenium …

3- Dietary fibers

These constituents of plants trap some of the cholesterol present in the intestine at the end of digestion. This naturally reduces the rate of cholesterol.

In practice, increase your fruit consumption and fresh vegetabless, as well as legumes (beans, lentils, etc.). Choose whole or semi-complete grains which are much richer in fibers than refined grains.

4- Artichoke

Thanks to its cynarin content (present in its leaves), artichoke is one of the great cholesterol-lowering foods. In addition, the dietary fibers it contains are good for the intestinal flora. That’s good because one of the bacteria present in our flora is a cholesterol eater that it transforms into coprostanol, a directly eliminable form.

5- red yeast rice

The red yeast rice participates in the regulation of blood cholesterol levels. It contains natural substances close to statins (the cholesterol-lowering medication most prescribed). It therefore makes it possible to reduce the level of cholesterol, in particular of LDL.

But this yeast should be taken with care. We find red yeast rice packaged in capsules. Do not exceed the doses recommended by the manufacturer to avoid side effects.

Also proceed in three-month renewable cures.Warning: do not take red yeast rice if you are already on medication, as the effects could then be very harmful.

6- Green tea

Several studies have shown that regular consumption of green tea helps regulate blood cholesterol levels. You can drink up to 1 liter per day, lightly infused (3 to 4 min). In addition, it is diuretic which promotes renal elimination.

the green tea contains polyphenols, flavonoids and catechins, powerful antioxidants. It has a reputation for being good for the brain and preventing cardiovascular disease, cancer and diabetes. Like most caffeinated herbs, green tea helps you stay slim. It has the property of increasing lipolysis (degradation of certain fats) and thermogenesis (production of heat in the body).

Oysters are low in calories and high in protein and iodine. It was long thought that they contained a lot of cholesterol, but they are actually phytosterols, which help lower blood cholesterol levels.

7- soy lecithin

In terms of food supplements, the soy lecithin contributes to the regulation of blood cholesterol levels. It acts on several levels. During the digestion, it emulsifies fat, which makes them easier to digest and improves their assimilation by the cells. There is therefore less fat left circulating in the blood.

Then, it slows down the deposition of blood fats on the arteries and prevents their oxidation. Finally, it increases the level of good cholesterol to the detriment of the bad. It is found in the form of loose powder (to add to yogurt or compote) or packaged in capsules. It is advisable to take 1.5 g per day, per course of three months renewable.

8. Lentils and other pulses

Consuming pulses helps control blood sugar levels, as well as blood cholesterol levels. In addition, these foods (lentils, dried beans, chickpeas, etc.) are low in lipids, a significant advantage for health.

9. Tomatoes rich in lycopene

In the carotenoid family, we can also mention lycopene, a pigment that gives tomatoes their beautiful red color. Studies have shown that it is effective in the fight against bad cholesterol: consuming 25 mg of lycopene per day would reduce bad cholesterol by 10%.

Note that lycopene is all the more active if it is cooked with a vegetable oil. The amount of 25 mg can therefore be quickly reached with 50 g of tomato sauce on pasta or 300 ml of tomato juice.

10. Red fruits

Consuming red berries such as blueberries or raspberries has been linked to lower LDL, increased HDL, and reduced chronic inflammation. This also participates in the reduction of cancers in connection with an increase in vascularization.

11- The lawyer

Avocado is high in fat but unsaturated fat: monounsaturated fatty acids which lower cholesterol and polyunsaturated fatty acids including omega-3 which do not increase cholesterol levels. In addition, it contains phytosterols, plant components that resemble cholesterol but prevent the body from absorbing the cholesterol present in the diet.

12- Garlic among cholesterol-lowering foods

Food or medicinal plant? In any case, thegarlic is your friend cardiovascular system and the enemy of your cholesterol. A double benefit. This vegetable is often used as a condiment to spice up dishes because it has a strong smell.

Garlic is low in calories and packed with minerals. It is good as part of a slimming diet and also promotes elimination of urine. It is often used in chopped or crushed form in cooking dishes and this helps to give an accentuated flavor.

Eat garlic often if you appreciate its flavor. Otherwise (or in addition), you can take garlic capsules in three-week, renewable courses.

13- Rosemary essential oil

Okay, it’s not really a cholesterol-lowering food since it’s an essential oil! Rosemary essential oil is the anti-cholesterol champion. It is effective by internal way. But this mode of use is delicate. It is therefore better to seek advice from a phytotherapist or a naturopath who will be able to tell you the appropriate instructions for use.

An anti cholesterol advice to conclude

Eat better, learn to you relax, to clean your body regularly, practice physical activity regular: these are the four pillars of a healthy cholesterol-lowering lifestyle.

And don’t forget that it is early in the morning that the body primarily uses cholesterol, especially for the regeneration of cell walls. Nothing therefore prevents you from eating a buttered toast or a egg boiled for breakfast. On the other hand, avoid eating too much fat at night (especially animal fat).