Foods that lower cholesterol and cleanse blood vessels

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The fact that cholesterol is harmful to the cardiovascular system, and its accumulation in the body leads to the development of diseases such as atherosclerosis and stroke, is known to many. That is why it is important to adhere to proper nutrition. There are foods that effectively lower cholesterol in the blood. We will talk about them in this article. But first of all, you should understand what cholesterol is and what its functions are.

Good and bad cholesterol

Cholesterol is a lipid organic compound that is part of the cell membranes of all living organisms. It is a building material for the formation of new cells, as well as an indispensable component involved in the production of certain hormones. If cholesterol plays such important roles in the body, why are so many people so afraid of it?

The fact is that there are two types of cholesterol: HDL (high density lipoprotein) and LDL (low density lipoprotein). The first type is considereduseful. It also plays an important role in the cellular structure. But LDL is harmful. Its excess leads to the development of diseases such as atherosclerosis, stroke and heart attack. Bad lipids settle on the walls of blood vessels, forming the so-called atherosclerotic plaques.

The normal ratio of HDL to LDL is 4 to 1. You can regulate lipid balance with a diet, for this you need to know which foods lower blood cholesterol.

Cholesterol foods

Egg yolk, as well as many seafood (mussels, squid, fish and caviar), contain a large amount of cholesterol. However, you should not refuse them, as they do not increase the level of LDL.

Saturated fats, which are found in lard, fatty meats, liver and butter, are of great danger. The use of such foods increases the risk of accumulation of bad cholesterol in the blood. But it is also impossible to completely abandon them. Saturated fats are essential for the normal functioning of the thyroid gland. It is only necessary to consume such products in small quantities. No 15g of saturated fat in your daily diet

Foods that lower cholesterol and cleanse blood vessels

A balanced diet will help improve the condition of blood vessels and reduce the amount of bad cholesterol in the blood. Properly selected nutrition is an excellent prevention of atherosclerosis, coronary heart disease and strokes.

Next, we will look at which products are rapidly decliningcholesterol. This list includes:

• citrus fruits;
• oat bran;
• legumes;
• carrot;
• green tea;
• pistachios;
• sweet pepper;
• eggplant;
• tomatoes;
• berries and others.

Now let's look at the features of each of them.

Citrus fruits

Lemons, oranges and grapefruits have a number of useful substances. Pectin, which is rich in citrus fruits, plays an important role in the breakdown of cholesterol. Soluble pectin fibers form a viscous mass in the stomach, absorbing harmful lipids. They prevent cholesterol from entering the bloodstream and clogging the vessels.

Oatmeal

Thanks to this product, you can increase the level of acidity. Oat flakes contain a lot of fiber and a unique component of beta-gluconate. Nutritionists have called this substance a cholesterol trap. In addition to oatmeal, it is recommended to eat whole grain bread and bran.

Bean plants

The value of legumes lies in their nutritional value and high fiber content. Dishes made from beans, lentils, chickpeas or ordinary peas are very useful for bowel function. Getting into it, the fruits of legumes do not allow the reproduction of pathogenic microflora. In the process of digestion, they capture toxic substances that have entered the human body and remove them. They also keep out trans fats and bad cholesterol.be absorbed into the blood.

Carrots

To reduce the level of LDL in the blood by 15%, it is enough to eat 2 carrots a day for two months. Also, this root vegetable is good for the he alth of teeth and gums. It effectively removes food residue from tooth enamel, and the substances that make up its composition help fight bacteria that provoke the development of caries and inflammation of the gums. Fresh carrots are recommended for people who have problems with the liver, kidneys and cardiovascular system.

Tomatoes

Cholesterol-lowering foods should be included in the diet of people suffering from cardiovascular disease. Tomatoes have similar properties. Lycopene is a bright red pigment found in tomatoes. It effectively breaks down bad cholesterol. According to scientists, 25 mg of lycopene per day is enough to get rid of 10% of LDL. This amount of substance is contained in two glasses of tomato juice.

Tomatoes contain a valuable trace element - potassium. It provides myocardial tone. It is thanks to this property that people with diseases of the cardiovascular system are recommended by doctors to consume as many tomatoes as possible.

According to nutritionists, tomatoes are a wonderful tool in the fight against extra pounds. This is due to the fact that they contain chromium, an element that depresses the feeling of hunger, although the tomatoes themselves are considered a low-calorie product.

Garlic

One of the cholesterol-lowering foods is garlic. The anticholesterol effect is due to the presence of a substance - alliin, due to which garlic has such a specific smell and sharpness. It does not bring any benefit to the body. However, the organic compound allicin, into which alliin is transformed during the mechanical destruction of garlic cells, well cleanses the vessels from atherosclerotic plaques.

It is worth noting other positive characteristics of a spicy vegetable:

1. Allicin contained in this plant culture helps to increase muscle mass. It is not so much more effective than steroids, but it does not harm the body. In order for the volume of biceps and triceps to begin to increase, it is recommended to eat 4-5 cloves of garlic, and, accordingly, do not forget about training.
2. Garlic helps to increase efficiency, activates brain activity and normalizes the functions of the nervous system. All this thanks to an organic compound - allicin.
3. By eating a clove of garlic, you can normalize blood pressure. But if you have already taken the medicine, garlic therapy should be postponed. In combination with some drugs, it will not only not help, but also harm your he alth.

Pistachios

Pistachios are a valuable cholesterol-lowering food. The natural plant substances phytosterols found in these nuts act as blockers, preventing low-density lipoproteins from being absorbed into the blood.

Pistachios are essential for cardiovascular he alth as they contain fiber, antioxidants, high amounts of nutrients and monounsaturated fatty acids.

Green tea

Cholesterol-lowering food is green tea. With this drink, you can reduce LDL in the blood by 15%. The presence of flavonoids in green tea can strengthen the capillary system, as well as lower the number of harmful lipids and increase the level of good cholesterol, which is necessary for the formation of new cells.

An exceptionally high-quality drink has this property. Green tea bags won't do you any good.

Sweet Pepper

Another product that lowers cholesterol in the blood is sweet pepper. This vegetable has a strengthening effect on blood vessels, has an anti-sclerotic effect and removes LDL from the body. It also helps regulate blood pressure. Peppers contain a huge amount of vitamins. In the Middle Ages, this vegetable was used to treat scurvy.

Eggplant

Potassium, which is found in large quantities in eggplant, is very useful in diseases of the cardiovascular system. Due to the chemical composition of the vegetable, the water-s alt balance is normalized, the acid-base balance of the body is maintained, and cholesterol levels are effectively reduced.

Fish and fish oil

The value of fish oil lies in the presence of Omega-3 and Omega-6 fattyacids. Sea fish is considered the most useful. Large quantities of fish oil are found in cod liver, sardines and salmon. This product must be present in the diet of every person. It not only helps to reduce the level of bad cholesterol in the blood, but also is a supplier of protein, which is so necessary for the normal functioning of the body.

Fish meat has a low content of connective fibers, so unlike pork, beef and other types of meat, it is better absorbed and digested quickly. Consider other beneficial substances that make up fish:

1. Tauric acid is an excellent prophylactic against neurological and cardiovascular diseases.
2. Fluoride and phosphorus are good for dental he alth.
3. Potassium - helps to normalize blood pressure.
4. Selenium - is responsible for strengthening the immune system, prevents the occurrence of frequent mood swings.
5. Vitamin D is a prophylactic against rickets.

Berries

Summer is a wonderful time. During this period, it's time to include in your diet the most useful foods that reduce cholesterol in the blood. Berries have this feature:

• grapes;
• blueberries;
• blueberries;
• chokeberry;
• blackberry;
• cranberries;
• lingonberries.

To improve metabolic processes, it is recommended to eat 150 g of these berries daily. Very useful and garden raspberriesand strawberries. Pomegranate has a beneficial effect on the circulatory system. Berries can be eaten raw or used to make fruit drinks, juices and purees.

Having learned which foods quickly lower blood cholesterol, you can balance your diet on your own. Such a diet will get rid of harmful lipids.