Russian doctors have named a number of products, the consumption of which helps maintain normal cholesterol levels without dangerously increasing them.
High cholesterol levels lead to the development of atherosclerosis, which causes blood vessels to narrow, thrombosis, blockages, and circulatory disorders. This is what many cases of heart attacks and strokes are associated with.
In turn, healthy eating effectively helps to combat increased cholesterol – for example, for this, doctors recommend introducing legumes into the diet: chickpeas, beans, soybeans, peas, lentils and others. This product is an excellent source of fiber, which slows down the absorption of fatty substances in the intestines. Legumes should be consumed at least twice a week.
Among the best products for lowering cholesterol, doctors also name healthy fats (for example, those found in fatty fish, vegetable oils, avocados, nuts, and seeds). Gastroenterologist Galina Bartashevich reminded that fats are necessary for the body to properly absorb fat-soluble vitamins, in particular vitamin D, one of the most important for the immune system. In addition, fat-containing foods provide the body with vitamin E, which protects the body from the effects of free radicals, as well as omega-6 and omega-9 fatty acids, which help reduce blood cholesterol levels. Olive and sunflower oils are useful in this regard, for example.
Doctors also recommend eating oatmeal in the form of whole grains or coarse flakes to prevent high cholesterol.
“Oat fibers contain the most important element for reducing the level of harmful cholesterol – beta-glucan, special dietary fibers that dissolve and turn into a viscous mass that binds cholesterol. Numerous studies have shown that consuming 3 grams of soluble oat fibers helps to reduce cholesterol by 8-23%,” the portal 74.ru quotes endocrinologist Zukhra Pavlova.
In addition, barley groats – a rich source of vitamin PP, which has a positive effect on the condition of vascular tissue – contribute to the health of blood vessels and their cleansing from excess fat and cholesterol. Other “superfoods” for lowering cholesterol are beets and tomatoes. Beets and beet juice are rich in flavonoids and pectin, which stimulate the removal of cholesterol with bile. Tomatoes, in turn, are full of substances that protect blood vessels from inflammation and susceptibility to atherosclerosis.
Earlier, the MedikForum.ru portal wrote about which products are especially effective in helping to maintain brain health over the years.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.