How to lower bad cholesterol without medication? 7 foods good for heart and blood vessels

“Good” and “bad”: this is how cholesterol, an organic compound involved in most life processes, is usually divided.

The level of the former must be kept normal for the metabolism to work without interruptions, the vessels do not suffer from atherosclerosis (a chronic disease), the stomach and intestines fulfill their functions.

Founder of the International Institute of Integrative Nutritionology

I will tell you how a nutritious diet helps maintain normal cholesterol levels and what to eat to eliminate the “bad” substance from the body.

The level and quality of cholesterol in the blood affect the processes in the body, so it is necessary to maintain all indicators in the norm. You can achieve this without drugs, namely statins, which block the liver enzyme that produces cholesterol.

To do this, it is important to normalize nutrition: reduce the consumption of unsaturated fats, add to the diet monounsaturated fats, omega-3 fatty acids, foods rich in fiber and pectin.

A useful set of nutrients maintains a normal level of “good” cholesterol and helps to actively remove excess “bad” from the body.

As sources of monounsaturated fats and omega-3 fatty acids, I recommend choosing fatty fish, nuts, avocados, cod liver, chia seeds.

Rich sources of fiber and pectin:

• fresh greens – lettuce, spinach, parsley, cilantro, etc…;
• fruits – pears, apples, bananas, oranges;
• berries – raspberries, blueberries, plums;
• dried fruits – prunes, figs, dates;
• vegetables – pumpkin, potatoes, spinach, cauliflower;
• legumes – chickpeas, lentils, peas, beans;
• bulgur and brown rice;
• nuts.

Top 7 foods that help reduce high cholesterol

Fish of fatty varieties

Complete sources of “good” cholesterol are fish of fatty varieties: tuna, mackerel, salmon. Fatty sea fish contains omega-3 fatty acids that favorably affect the metabolism of cholesterol, reducing the size of cholesterol plaques on the walls of blood vessels.

It is recommended to eat 100 grams of fish twice a week to prevent thrombosis, because excess cholesterol in the blood increases the risk of blood clots.

Nuts

Another useful product in the diet is nuts, which contain monounsaturated fats and arginine, a substance that protects liver cells from toxic damage. It helps the body eliminate low-density cholesterol. The recommended serving of nuts per day is 30 g.

Sources of plant fiber

To remove “bad” cholesterol from the body helps plant fiber. It is necessary to eat 25-30 g of fiber per day to prevent atherosclerosis and maintain cholesterol levels in the normal range. Bran, whole grains, seeds, legumes, vegetables, fruits and herbs contain plant fiber.

Apples and citrus fruits contain pectin, which helps remove excess cholesterol from blood vessels.

Beets

Red beets contain betacyanin, a substance that improves the functioning of liver cells, protects them from destruction and reduces the amount of low-density lipoprotein (“bad” cholesterol) in the blood.

Linden flowers

Tea or decoction of linden flowers effectively reduces the level of total cholesterol and increases the number of high-density lipoproteins in the blood (“good” cholesterol). The plant has such an effect due to the content of flavonoids (quercetin, hesperidin, kaempferol), saponins and phytosterols.

The drink also lowers blood pressure, fights edema, helping to eliminate excess fluid from the body.

Ginger root

Ginger root has a substance called gingerol, which lowers “bad” cholesterol. Ginger activates the enzyme tyrosine kinase, which ensures that the “bad” substance is converted into “good”.

Taking a decoction of ginger root reduces the reabsorption of cholesterol by 40%.

Flax seeds and flaxseed oil

Flax seeds and flaxseed oil are rich in alpha-linolenic acid, which has a positive effect on the lipid profile (blood fat content) and protects against the development of atherosclerosis.

Nutritional recommendations

To normalize cholesterol indicators, it is necessary to eat a full diet and follow the regime. Adults are recommended to eat three times a day without snacks, preferably at the same time.

It is necessary to exclude refined carbohydrates and trans fats from the diet:

• breakfast cereals;

• candy, sweets, cakes;

• deep-fried foods.

To improve the work of the gallbladder and the process of fat digestion, you need to establish a drinking regimen and eat more whole foods, healthy fats, add bitter herbs to dishes. It is recommended to eat black chocolate as a dessert.

I advise replacing black tea and coffee with herbal teas and decoctions. Dandelion, alfalfa, callisia fragrant effectively protect against atherosclerotic deposits and reduce the concentration of “harmful” cholesterol in the blood.

To normalize cholesterol levels, first of all, it is necessary to adjust the diet, add to life physical activity, normalize sleep.

The fact is that lack of sleep directly affects the metabolism of lipoproteins and the activity of genes that regulate them. Due to lack of sleep, the amount of high-density lipoproteins decreases, and the level of “bad” cholesterol increases.

The risk of getting atherosclerosis and other heart and vascular diseases is significantly reduced by avoiding bad habits and adding physical activity to the daily regimen.

The proposed tools and means will be effective and bring tangible benefits if used in an integrated way.