Foods that lower cholesterol and triglycerides

Eating a low-cholesterol diet can help lower your high cholesterol levels. Learn about foods that lower cholesterol and triglycerides in your bloodstream.

 

Changing your diet can lower cholesterol  and improve the level of fats in the blood, by adding a group of foods that reduce cholesterol and triglycerides.

 When you choose to include beneficial and unsaturated fats instead of Trans fats, try to reduce carbohydrate consumption, and exercise regularly, they will be reduced in the blood automatically and in a short time, continue reading the following article to learn about foods that reduce cholesterol and triglycerides:

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 Foods that lower cholesterol and triglycerides:

 Here is a list of foods and foods that reduce cholesterol and triglycerides if a person keeps eating them in his diet:

     Oats: An easy first step to lowering your cholesterol is to have a bowl of oatmeal and eat it for breakfast.

     Nuts: Nuts provide the fiber that binds to cholesterol in the digestive system and pulls it out of the body before entering the bloodstream. It also provides omega-3 fatty acids and unsaturated fats.

     Whole grains: Grains are rich in soluble fiber, which binds to cholesterol in the digestive system and pulls it out of the body before it enters the circulatory system. 

     Vegetable oils: Using vegetable oils instead of butter or lard when cooking helps reduce harmful cholesterol, such as olive oil, sunflower oil, and others. 

     Soy protein: Soy helps reduce LDL cholesterol by 3%, and it has many different health benefits.

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     Fish: This is mostly because it contains omega-3 fatty acids, and eating fish may reduce the risk of death from heart disease by 36%.

     Fenugreek: Fenugreek seeds have been shown to be effective in reducing the levels of triglycerides and cholesterol in the blood.

     Garlic extract: Garlic has anti-inflammatory properties, and studies have reported that garlic extract can lower triglyceride levels in the bloodstream.

     Eggplant and okra: They are a good source of soluble fiber, which binds to cholesterol in the digestive system and pulls it out of the body before it enters the circulatory system. 

 Citrus: Citrus fruits are rich in pectin, and pectin is a type of soluble fiber that can help lower bad cholesterol in the body.

     Foods fortified with sterols and stanols: Consuming plant sterols or plant stanols can help lower bad cholesterol.

 Read also Good Foods for Cholesterol

Other ways to lower cholesterol and triglyceride levels:

 In addition to the presence of foods that reduce cholesterol and triglycerides, some other ways contribute to this, namely changing the lifestyle, some of which are mentioned in the following:

     Reducing the number of calories consumed: When you eat more calories than necessary, your body converts them into triglycerides and stores them in fat cells.

     Reducing the amounts of sugar in your diet: It is advised to reduce the amount of sugar in your diet to avoid high triglycerides and cholesterol in the bloodstream.

 Lowering your daily carbohydrate intake: If you consume fewer carbohydrates, you can significantly reduce cholesterol and triglycerides in your bloodstream.

     Regular exercise: Aerobic exercise can increase the level of good cholesterol, which in turn can lower triglycerides in the blood. 

     Avoid trans fats: Trans fats are commonly found in foods made with partially hydrogenated oils.

 Read also Foods that lower cholesterol and triglycerides

The effects of high cholesterol and triglycerides on the body:

 Eating foods that reduce cholesterol and triglycerides can help protect you from the potential harms of high cholesterol and triglycerides on the body, including the following:

     The high risk of cholesterol accumulation within the arteries leads to the gradual narrowing of the arteries and the occurrence of what is known as atherosclerosis.

    Diseases affecting the arteries put pressure on the heart muscle and increase the pressure.

     Increased risk of stroke due to lack of oxygen from ruptured or hardened blood vessels.

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