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Cholesterol is an essential component in the human body, as it stimulates the production of hormones in the s*x and adrenal glands. However, elevated cholesterol levels can lead to numerous problems and diseases of the heart and blood vessels.
On average, 500-1,000 mg of exogenous cholesterol is ingested daily through food, particularly animal-based products. Cholesterol can be classified as "bad" and "good," with LDL cholesterol being considered "bad" because it carries 75% of fat (50% cholesterol) in the blood and is the primary carrier of cholesterol.
On the other hand, HDL cholesterol is considered "good" because it contains 50% protein and only 20% cholesterol.
Foods that reduce blood fats
Fortunately, there are several foods that can help reduce blood fats and cholesterol levels.
Garlic, for example, can reduce cholesterol levels by as much as 11% if consumed daily in tablet form, and just one clove of garlic per day can significantly improve circulation. Beans, due to their high fiber content, can reduce cholesterol levels by 6% in one month, while oatmeal is another fibrous food that is effective at removing harmful cholesterol.
Celery is also effective at reducing bad cholesterol levels due to its ability to relax arteries and allow them to expand. Artichoke can also promote fat burning and affect cholesterol, although it is not recommended for nursing mothers or individuals with liver or kidney damage.
Among fruits, apples have the greatest effect on cholesterol, reducing levels by as much as 38%. Fresh apples or their juice can provide significant benefits when consumed regularly. Finally, walnuts are a food that has a great impact on HDL and provide the highest percentage of protective "good" cholesterol.
By incorporating these cholesterol-reducing foods into your diet, you can help improve your overall heart health and reduce the risk of heart disease and other related conditions. In addition to the foods mentioned above, there are several other options that can help reduce cholesterol levels and improve heart health.
These include: Leafy green vegetables: Spinach, kale, and broccoli are all rich in fiber, which can help lower cholesterol levels. They also contain antioxidants and other nutrients that can benefit heart health. Fish: Fish, particularly fatty fish like salmon, mackerel, and sardines, are high in omega-3 fatty acids, which can help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.
Nuts and seeds: In addition to walnuts, almonds, flaxseeds, and chia seeds are all high in fiber and contain heart-healthy fats that can help lower cholesterol levels. Avocado: This fruit is high in monounsaturated fats, which can help lower LDL cholesterol levels and raise HDL cholesterol levels.
It is also a good source of fiber. Olive oil: This heart-healthy oil is high in monounsaturated fats and has been shown to lower LDL cholesterol levels and raise HDL cholesterol levels. It can be used in place of other oils or added to salads and other dishes.
It's important to note that while these foods can be helpful in reducing cholesterol levels, they should be consumed as part of a balanced diet and should not be relied upon as the sole means of lowering cholesterol. It's also important to speak with a healthcare professional about the best approach for managing cholesterol levels, as medication may be necessary in some cases.