How can green smoothies help lower cholesterol. What ingredients are most effective for heart health in smoothies. Which smoothie recipes combine taste and cardiovascular benefits. How often should you drink green smoothies for heart health.

The Power of Heart-Healthy Ingredients in Green Smoothies

Green smoothies have emerged as a popular and delicious way to incorporate heart-healthy ingredients into our daily diets. By blending nutrient-dense fruits, vegetables, and superfoods, we can create powerful concoctions that not only taste great but also support cardiovascular health.

Some key ingredients that benefit heart health include:

• Nuts and seeds (rich in healthy fats and fiber)
• Berries (packed with antioxidants)
• Dark leafy greens (high in vitamins and minerals)
• Spices like turmeric and cinnamon (anti-inflammatory properties)

By incorporating these ingredients into smoothies, we can easily boost our intake of heart-protective nutrients. Let’s explore four delicious green smoothie recipes designed to support cardiovascular health and potentially help lower cholesterol levels.

Blueberry Pomegranate Power Smoothie: Antioxidant Boost

This vibrant smoothie combines the antioxidant power of blueberries and pomegranate juice with the nutrient density of spinach. Antioxidants help neutralize harmful free radicals in the body, which can contribute to heart disease and other chronic conditions.

Ingredients:

• 1 cup frozen blueberries
• 1/2 cup 100% pomegranate juice
• 1 ripe banana
• 3 cups baby spinach
• 1/2 tsp lemon juice
• 8 oz unsweetened almond milk

To prepare, simply add the liquid ingredients to your blender first, followed by the fruits and spinach. Blend for about 30 seconds or until smooth. For a frostier texture, add a few ice cubes and blend for an additional 30 seconds.

Why is this smoothie beneficial for heart health? Blueberries have been linked to lower cholesterol levels in research studies. The combination of antioxidant-rich fruits and leafy greens provides a powerful nutritional punch that supports overall cardiovascular function.

Green Apple Lemonade Smoothie: Cholesterol-Lowering Refreshment

This refreshing smoothie puts a heart-healthy twist on classic lemonade. The star ingredient here is green apples, which contain a specific type of antioxidant shown to help reduce levels of LDL (bad) cholesterol.

Ingredients:

• 2 green apples, cored, peeled, and sliced
• 1/2 lemon, peeled
• 1 cup baby spinach
• 1/2 cucumber, peeled and sliced
• 3/4 cup water
• A handful of ice

To make this smoothie, start by adding the water to your blender. Layer in the apple slices, lemon, and cucumber, then top with spinach. Blend for 30 seconds, add ice, and pulse again until smooth.

How does this smoothie support heart health? The combination of apples (rich in pectin and polyphenols) and leafy greens provides fiber and antioxidants that may help lower cholesterol and reduce inflammation in the cardiovascular system.

Tropical Turmeric Green Smoothie: Anti-Inflammatory Elixir

This exotic smoothie introduces the powerful anti-inflammatory spice turmeric to a blend of tropical fruits and nutrient-dense greens. Turmeric has been associated with numerous health benefits, including potential cardioprotective effects.

Ingredients:

• 1 1/2 cups coconut water
• 1 cup pineapple chunks (fresh or frozen)
• 1/2 cup sliced mango
• 1 handful arugula
• 1 handful baby spinach
• 1/2 tsp ground turmeric
• 1/2 tsp ground cinnamon

To prepare, pour coconut water into your blender, then add the fruits, greens, and spices. Blend for 30 seconds or until smooth.

What makes this smoothie heart-healthy? Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Some studies suggest it may help reduce the risk of heart attack and improve insulin sensitivity. The addition of cinnamon may also help regulate blood sugar levels, which is important for heart health.

Chia Spinach Omega Smoothie: Essential Fatty Acid Boost

This smoothie incorporates chia seeds, a rich plant-based source of omega-3 fatty acids, which are crucial for heart health. Omega-3s have been shown to help reduce inflammation, lower triglycerides, and support overall cardiovascular function.

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup mango, sliced
• 1 ripe banana
• 2 cups baby spinach
• 1 Tbsp chia seeds

To make this smoothie, add almond milk to your blender, then layer in mango slices, banana, spinach, and chia seeds. Blend for 30 seconds until smooth and well-combined.

How do chia seeds benefit heart health? Chia seeds are not only rich in omega-3 fatty acids but also provide fiber, protein, and various minerals. This combination of nutrients may help lower blood pressure, reduce bad cholesterol, and decrease inflammation – all factors that contribute to improved heart health.

Incorporating Green Smoothies into Your Heart-Healthy Diet

While green smoothies can be a valuable addition to a heart-healthy diet, it’s important to consider how to integrate them effectively into your overall eating plan. Here are some tips for making the most of these nutritious beverages:

1. Aim for balance: Use green smoothies as part of a well-rounded diet that includes a variety of whole foods.
2. Watch portion sizes: Even healthy smoothies can be calorie-dense, so be mindful of serving sizes.
3. Rotate ingredients: Vary your smoothie recipes to ensure a diverse range of nutrients.
4. Choose whole fruits over juices: Whole fruits provide more fiber, which is beneficial for heart health.
5. Limit added sugars: Rely on the natural sweetness of fruits rather than adding extra sweeteners.

How often should you drink green smoothies for heart health? While there’s no one-size-fits-all answer, incorporating 3-4 green smoothies into your weekly routine can be a good starting point. Always consult with a healthcare professional or registered dietitian for personalized advice.

The Science Behind Cholesterol-Lowering Smoothie Ingredients

Understanding the specific ways in which certain smoothie ingredients can impact cholesterol levels and heart health can help us make more informed choices. Let’s delve into the science behind some key components:

Berries and Antioxidants

Berries like blueberries, strawberries, and raspberries are rich in compounds called anthocyanins. These potent antioxidants have been shown to help reduce LDL cholesterol oxidation, a process that contributes to the formation of arterial plaque. A study published in the American Journal of Clinical Nutrition found that regular berry consumption was associated with improved HDL (good) cholesterol levels and lower blood pressure.

Leafy Greens and Nitrates

Dark leafy greens such as spinach, kale, and arugula are excellent sources of dietary nitrates. When consumed, these nitrates are converted into nitric oxide in the body, which helps relax blood vessels and improve blood flow. This can lead to lower blood pressure and reduced strain on the heart. Additionally, the high fiber content in leafy greens can help bind to cholesterol in the digestive tract, facilitating its excretion from the body.

Chia Seeds and Omega-3 Fatty Acids

Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). While the body’s conversion of ALA to the more potent forms EPA and DHA is limited, studies have shown that regular consumption of ALA can still have beneficial effects on heart health. A meta-analysis published in the Journal of the American Heart Association found that higher ALA intake was associated with a 10% lower risk of cardiovascular disease.

Maximizing the Benefits of Your Heart-Healthy Smoothies

To get the most out of your cholesterol-lowering green smoothies, consider the following strategies:

Timing Your Smoothie Consumption

When is the best time to drink a heart-healthy smoothie? While there’s no strict rule, some evidence suggests that consuming a nutrient-dense smoothie in the morning can help stabilize blood sugar levels throughout the day. This can be particularly beneficial for heart health, as stable blood sugar is associated with lower inflammation and improved lipid profiles.

Pairing Smoothies with Exercise

Combining your smoothie regimen with regular physical activity can amplify the heart-healthy benefits. Exercise itself has been shown to help increase HDL cholesterol levels and improve overall cardiovascular function. Consider enjoying a smoothie as a pre- or post-workout snack to fuel your body and aid in recovery.

Customizing for Individual Needs

While the recipes provided offer a great starting point, don’t be afraid to customize your smoothies based on your individual health needs and preferences. For example:

• If you’re watching your blood sugar, you might reduce the fruit content and add more leafy greens or a plant-based protein powder.
• For those needing extra calories, adding a tablespoon of nut butter or avocado can provide healthy fats and increase satiety.
• If you’re taking medications that interact with vitamin K (such as blood thinners), consult your healthcare provider about the appropriate amount of leafy greens to include.

Beyond Smoothies: A Holistic Approach to Heart Health

While incorporating heart-healthy green smoothies into your diet can be beneficial, it’s important to remember that they are just one piece of the puzzle when it comes to cardiovascular health. A comprehensive approach to heart health should include:

Balanced Diet

In addition to smoothies, focus on a diet rich in whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables. The Mediterranean diet, for example, has been extensively studied for its heart-protective benefits.

Regular Physical Activity

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by the American Heart Association.

Stress Management

Chronic stress can negatively impact heart health. Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing exercises into your daily routine.

Adequate Sleep

Poor sleep quality and duration have been linked to increased risk of cardiovascular disease. Aim for 7-9 hours of quality sleep per night.

Regular Check-ups

Schedule regular check-ups with your healthcare provider to monitor your cholesterol levels, blood pressure, and other important health markers.

By combining these lifestyle factors with a diet that includes heart-healthy green smoothies, you can create a powerful strategy for supporting your cardiovascular health and potentially lowering cholesterol levels. Remember, consistency is key – small, sustainable changes over time can lead to significant improvements in your heart health and overall well-being.

4 Heart-Healthy Green Smoothie Recipes

There are many ingredients that can benefit your heart, such as nuts, berries, dark green veggies and spices such as turmeric and cinnamon. However, you might not be sure how to incorporate these ingredients into your diet. One option to increase your consumption of these heart-healthy ingredients is to add daily green smoothies to your weekly menu. Here are four smoothie recipes that taste great and can help boost your overall health.

1. Blueberry and pomegranate green smoothie
This smoothie contains blueberries and pomegranate juice – two ingredients full of antioxidants. These molecules seek out damaging free-radicals and neutralize them. Additionally, research has linked the consumption of blueberries to lower cholesterol. 

Ingredients

• 1 cup frozen blueberries
• 1/2 cup 100-percent pomegranate juice
• 1 banana, peeled
• 3 cups baby spinach
• 1/2 tsp. lemon juice
• 8 oz. unsweetened almond milk

Directions
Place the almond milk, pomegranate juice and lemon in your blender, then add in the fruit and spinach. Blend the ingredients for 30 seconds or until smooth. If you prefer an icier drink, put in a few ice cubes in after the mixture is well-combined and process for another 30 seconds. 

2. Blended green lemonade
You can add some heart-healthy ingredients to your favorite summertime drink for a refreshing afternoon beverage. Everyday Health explained that apples contain a particular antioxidant that’s shown to help reduce levels of bad cholesterol, so be sure to include the fruit in your smoothie. 

Ingredients

• 2 green apples, cored, peeled and sliced
• 1/2 lemon, peeled
• 1 cup baby spinach
• 1/2 cucumber, peeled and sliced
• 3/4 cup of water
• A handful of ice

Directions
Start by adding the liquids into your blender, then layer apple slices, lemon and cucumber. Place the spinach on top, and blend for 30 seconds until well-combined. Add in the ice, then pulse again until the mixture is smooth. 

3. Tropical turmeric green smoothie
If you don’t have turmeric in your spice rack, you should pick it up the next time you’re at the grocery store. This Indian spice has been shown to carry a number of health benefits, including reducing the risk of heart attack and helping keep people with prediabetes from developing the disease. You can work the spice into your diet with this tropical-inspired green smoothie. 

Ingredients

• 1 1/2 cups coconut water
• 1 cup pineapple chunks, fresh or frozen
• 1/2 cup sliced mango
• 1 handful arugula
• 1 handful baby spinach
• 1/2 tsp. ground turmeric
• 1/2 tsp. ground cinnamon

Directions
Pour the coconut water into your blender, then add in the pineapple, mango, greens and spices. Blend the ingredients for 30 seconds or until smooth. 

4. Chia and spinach smoothie
Omega-3s are another important nutrient that can help to protect your heart. You likely know that there are plenty of omega-3s in fatty fish like salmon, but you can also get the fatty acid from chia seeds. Blend up a delicious drink with this ingredient to get an added boost of omega-3s. 

Ingredients

• 1 cup unsweetened almond milk
• 1/2 cup mango, sliced
• 1 ripe banana
• 2 cups baby spinach
• 1 Tbsp. chia seeds

Directions
Place the almond milk in your blender, then top with mango slices, banana, spinach and chia seeds. Process the ingredients for 30 seconds until they are smooth and well-combined. Transfer into a glass and enjoy!

Heart Healthy Smoothie | Plant Based Cooking

July 16, 2016 By 4 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

Having a smoothie for breakfast can be an easy, quick and heart healthy choice. This one is particularly heart healthy and below read the 7 reasons why you might want to drink this heart healthy smoothie for breakfast.

Powerhouse of Nutrition

This smoothie is packed full of goodness! It is a powerhouse of nutrition that you can drink any time of day. Rather it be a morning pick-me-up or an afternoon energizer, you’ll love the flavor and also knowing you are are the right track with your nutrition.

Using frozen fruit makes this recipe fast and simple. So, grab your frozen organic berries, oats, flaxseed, greens, non-dairy milk, juice and peanut butter. Throw all the ingredients into your blender and in a few minutes you have a delightful, balanced beverage!

Read below about why this is a Heart Healthy Smoothie.

Plant-based recipes are Heart-Healthy! Check out ore Heart-conscious recipes:

Make your own non-dairy milk to add to this smoothie and all your other plant-based recipes. Most non-dairy milks last between 3-4 days in the refrigerator. So, if you are looking to add more smoothies to your diet, it’s very helpful to have these ready.

Read about How to Make Delicious Homemade Nut, Seed and Grain-Based Milk

7 Reasons to Drink This Smoothie

1. It’s a good way to eat more greens. Add some spinach, kale, or romaine lettuce and you’ll be on your way to having your daily dose of greens. Don’t be afraid to use steamed or add a handful of raw.
2. The blender does the chewing for you and helps release all the goodness in your food.
3. Cranberries contain polyphenols and they may boost heart health by alleviating arterial stiffness.(1) And, blueberries help reduce atherosclerosis. Not to mention that both of these antioxidant rich berries help prevent urinary tract infections by blocking bacterias ability to bind to the bladder’s wall. (2)(3)
4. Oatmeal can lower your cholesterol. It’s soluble fiber binds to cholesterol and ushers it out of the system. (4) Use cooked or raw.
5. Clinic studies have shown pomegranates to be heart healthy. From Dr. Fuhrman, Pomegranate “not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away.”
6. Flax seeds, which need to be ground to be bioavailable, are rich in lignans and omega 3 fatty acids and “scientific studies have confirmed that flax seeds have a positive influence on everything from cholesterol levels and constipation to cancer and heart disease.” (5)
7. “Soy’s lunasin peptide is “nutritional magic” for your heart. Lunasin is a naturally occurring peptide found in soy that disrupts production of cholesterol in the liver and clears LDL from bloodstream.” from news-medical.net.

If you’re concerned about soy, you can substitute unsweetened almond milk.

I’d love to hear your feedback in the comments below for this Heart Healthy Smoothie! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

---

This recipe is Certified Plantricious
because it meets the following guidelines.

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• Sodium (mg) to Calories ratio, 1 ≤ 1
• Total Fiber to Calories, 2g ≥ 100 calories

Print Recipe

Heart Healthy Smoothie

This smoothie is one powerhouse of nutrition that you can drink any time of the day.

Prep Time5 mins

Total Time5 mins

Ingredients

• 1/3 cup frozen organic blueberries (unsweetened)
• 1/3 cup frozen organic strawberries (unsweetened)
• 1/3 cup frozen organic cranberries (unsweetened)
• 1/4 cup old fashioned oats
• 1 Tbl ground flaxseeds or whole
• 3 large leaves romaine lettuce or other greens
• 3/4 cup unsweetened soy milk like Westsoy or other unsweetened non-dairy milk
• 1/4 cup pomegranate juice
• water extra, as needed to thin

Notes

References: (1) http://www. ncbi.nlm.nih.gov/pubmed/21411615 (2) http://www.ncbi.nlm.nih.gov/pubmed/20660283 (3) http://www.ncbi.nlm.nih.gov/pubmed/19441868 (4) http://www.ncbi.nlm.nih.gov/pubmed/21631511 (5)http://www.ncbi.nlm.nih.gov/pubmed/19568181
 

Nutrition

Nutrition Facts

Heart Healthy Smoothie

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

Green smoothie – lower cholesterol

How are your green smoothie or health resolutions coming along? If your blender is still hot from your last smoothie – well done!!! If you’ve fallen off the horse, don’t worry, failure is to be expected and nothing to worry about. Just get your blender out and make yourself one of these bad boys!

I have been playing with green smoothie recipes this month, and am excited to share today’s heart healthy antioxidant wonder with you. I hope you will add this to your growing list of green smoothie recipes for optimal health, and reach for it often.

Main benefits of eating this

• Get your day’s worth of antioxidants and disease fighters all at once
• Heart healthy: you can read my primer on green smoothies, ORAC antioxidant values, and cholesterol reduction here.
• Total ORAC Score of this recipe:  22,477!!
  (Note: You need 7000 ORAC units a day for basic health and 20000 ORAC units a day if you’re trying avoid degenerative diseases or seeking optimum health)
• ORAC Breakdowns. Spinach- 5 oz of spinach in 2 cups: 3771.  Apple – A medium-size apple weighs 154 gram or 5.5 ounces: 4444. Blueberries -1 cup is 150g: 7003. Almond butter – (2 Tbsp / 14 almonds): 688. Cinnamon (5g): 6571.

Green smoothie recipes to lower cholesterol: The Antioxidant Wonder!

I have been playing with green smoothie recipes this month, and am excited to share today’s heart healthy antioxidant wonder with you.

Ingredients

• 2
  cups
  spinach
• 1
  apple

  core removed

• 1
  cup
  blueberries
• 2
  Tbsp
  almond butter
• 1
  Tbsp
  ground cinnamon
• 2
  cups

Instructions

1. Put spinach into the blender first, followed by all the other ingredients

2. Blend for about 1 min until smooth and lumps are gone

3. Drink!

Recipe Notes

If you’re doing the

2 green smoothies a day challenge, this recipe is great as it makes 2 perfect portions.

 

I really love drinking this smoothie. The almond butter creaminess makes it taste so rich and satisfying. I tend to have 2 green smoothies a day, and like to shake up my recipes so that I eat a wide range of fruits and vegetables. I make sure to have this one at least once a week for it’s off the charts antioxidant power! I hope you enjoy it![/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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NutriBullet Cholesterol Crusher Blast Smoothie Recipe

Cholesterol Crusher Blast Smoothie, a NutriBullet Smoothie Recipe, is a natural and tasty way to help maintain a healthy cholesterol level. Containing foods recommended by the Mayo Clinic for lowering cholesterol and protecting the heart muscle, the Cholesterol Crusher Blast smoothie is definitely heart smart and one of our most highly recommended smoothies. *Pro-Tip: add a little Ground Flaxseed Boost to help lower triglycerides 😉

What Is In The Cholesterol Crusher Blast Smoothie From NutriBullet?

The NutriBullet Cholesterol Crusher Blast Smoothie ingredients are banana, blueberries, kale, oatmeal, cacao, almonds, water, and crushed ice.

NutriBullet Cholesterol Crusher Blast Smoothie Recipe

NutriBullet Cholesterol Crusher Blast Smoothie Recipe

The NutriBullet Cholesterol Crusher Blast Smoothie was developed to help lower cholesterol. This recipe will show you how to make one.

Prep Time4 mins

Cook Time1 min

Total Time5 mins

Course: Drinks

Cuisine: American

Keyword: NutriBullet, smoothie

Servings: 1

Calories: 424kcal

Author: Elle Kenwood

• Place ingredients into a blender, fill to the max water line, and blend until a smooth consistency is achieved.

• For the best results with easy clean up, we recommend using a NutriBullet Nutrition Extractor.

Calories: 424kcal | Carbohydrates: 65g | Protein: 14g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 0mg | Sodium: 64mg | Potassium: 1135mg | Fiber: 10g | Sugar: 22g | Vitamin A: 13465IU | Vitamin C: 180.3mg | Calcium: 238mg | Iron: 3.8mg

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More Smoothie Recipes

→ If you liked this Cholesterol Crusher Blast Smoothie recipe, try more of our delicious favorites on our Vitamix Smoothie Recipes page.

Elle Kenwood co-founded Make Drinks in 2013 and serves as its Editor-In-Chief.  An active CrossFit Level 3 Trainer with a Master of Science in Nutritional Sciences from The University of Texas at Austin, Elle leads the team in curating and developing delicious smoothie and juice recipes, literally wearing out several blenders every year.

Awesome Smoothies to Lower Cholesterol

Cholesterol has become a confusing subject because for decades people were told that all cholesterol is bad which caused millions of people to start taking statin drugs. Now medical experts are disagreeing about the widespread use of statins. One thing that all heart doctors agree on is that a healthy diet rich in fruits and vegetables is key for supporting a healthy cardiovascular system.

Smoothies are one of the easiest and fastest ways to get your daily fruits and veggies so we put together this guide to our favorite ingredients and smoothie recipes to lower cholesterol.

Understanding Cholesterol

Cholesterol is a sterol, which is a steroid that contains the –OH alcohol group. It is a type of lipid molecule so it’s like fat. Cholesterol is produced by the body because it is an essential component of cell membranes. It is also used to produce hormones, bile acid, and vitamin D, all of which are essential to living.

Our body does a great job of regulating the production of cholesterol, but we can throw off the levels of cholesterol in the body by eating foods that contain cholesterol. A natural way to control cholesterol levels is to stay away from foods that are rich in cholesterol such as butter, animal fat, fatty meat, and full-cream dairy products.

While statin drugs do help those with high cholesterol to inhibit the body’s biosynthesis of cholesterol, eating certain foods also help to lower cholesterol, specifically the “bad” cholesterol known as LDL or low-density lipoprotein.

The other type of cholesterol in our body is HDL or high-density lipoprotein. LDL and HDL travel in the bloodstream. LDL is lower in density so it is bigger and can combine with substances on the artery wall to form plaque. The thicker the plaque, the lower the effective area of the artery is for blood flow, which leads to cardiovascular diseases. Blockage of the coronary artery causes heart attack, while blockage of the carotid artery causes stroke.

HDL, on the other hand, removes LDL and other lipoproteins to the liver for disposal. That’s why it is known as the “good” cholesterol, and LDL is the one that is in our best interest to lower. Studies have shown that this is possible by eating the following foods and what better way to eat them than to use them as ingredients in smoothies?

Ingredients for Smoothies to Lower Cholesterol

Integrating the following natural ingredients into your daily smoothie will support healthy cholesterol levels and help you feel great.

Strawberries

Studies have shown that consuming strawberries can reduce oxidative damage to LDL. This oxidation is what causes LDL to bind to the artery wall and form plaque. The result is a reduction in LDL (since it gets removed by HDL) and the ratio of LDL to HDL.

Oats (oatmeal, oat bran)

Oats contain lots of soluble fiber. Soluble fiber is known to bind cholesterol in the digestive system for eventual removal with the fiber as bodily waste. Oats also contain polyunsaturated fats which have been shown to lower LDL and total cholesterol levels. This is also true for other whole grains, which you can use as substitutes.

Walnuts

Walnuts are rich in mono and polyunsaturated fats. Unsaturated fats have been shown to increase HDL, which, in turn, will help to reduce LDL and total cholesterol levels. In addition, walnuts are also high in soluble fiber (see Oats above). You can also substitute walnuts with almonds or other nuts. When making smoothies, the best alternatives are almonds and mixed nuts.

Leafy Green Vegetables

Leafy green vegetables contain bile acid sequestrants that bind bile acids for eventual removal as bodily waste. Since cholesterol is a precursor of bile acids, the body will use up cholesterol to make more bile acids, therefore lowering the cholesterol level. The most effective leafy green vegetables are spinach, kale, and Brussel sprouts. In addition, these vegetables are also high in soluble fiber (see Oats).

Avocado

Avocado is a great source of monounsaturated fats (see Walnuts) and fiber (see Oats). A study showed that eating an avocado a day, while following a heart-healthy diet, can reduce LDL cholesterol levels. This study was done with overweight and obese people but there is no reason to believe that avocado wouldn’t be effective for everyone.

Apples and Citrus Fruits

Apples and citrus fruits are particularly high in pectin, which is a complex set of polysaccharides found in the cell walls of plants. It is a soluble fiber, and the commercially available dietary fiber supplements tend to come from citrus fruits. Pectin has been shown in numerous studies to lower LDL cholesterol level. Our first ingredient, strawberries, also contains pectin, so do many other fruits. Apples and citrus fruits just happen to be awesome ingredients for making smoothies.

Flaxseeds

Flaxseeds contain soluble fiber (see Oats) and omega-6 and omega-3 fatty acids in the proper ratio of 3:1. Omega-6 and omega-3 fatty acids are polyunsaturated fats, which have been shown to lower LDL and total cholesterol levels.

Greek Yogurt

One study found that calcium and other bioactive components in yogurt may alter the bad effects of LDL cholesterol and triglycerides. Other studies have also found promising links between probiotics found in yogurt and lower LDL cholesterol levels.

4 Cholesterol Lowering Smoothie Recipes

These smoothies are full of beneficial ingredients that support a healthy cardiovascular system. All of these smoothie recipes are portioned to work with most blenders including personal blenders.

1) Strawberry Spinach Smoothie

Cholesterol lowering ingredients used: strawberries, spinach, Citrus fruit.

• 12 frozen or fresh medium strawberries
• 1  banana
• 1 cup baby spinach leaves
• ½ seedless lemon (peeled)
• 1 cup unsweetened almond milk

2) Apple Avocado Smoothie

Cholesterol lowering ingredients used: apple, avocado, flaxseeds, yogurt.

• 1 large apple (sliced and cored)
• 1 medium avocado (sliced)
• 1 tablespoon ground flax seeds
• ½ cup nonfat Greek yogurt
• ½ cup milk (or rice milk if you want dairy free)

3) Fiber Green Smoothie

Cholesterol lowering smoothie ingredients used: apple, kale, walnuts, oatmeal.

• 1 medium Granny Smith apple
• 2 cups kale leaves
• 1/4 cup crushed walnuts
• ½ cup cooked oatmeal
• 1 cup unsweetened almond milk

4) Nutty Berry Smoothie

Cholesterol lowering ingredients used: strawberries, raspberries, almonds, raw oats, apple.

• ½ cup frozen or fresh strawberries
• ½ cup frozen or fresh raspberries
• ¼ cup almonds
• 2 tablespoon oats (raw or cooked)
• 1/2 apple
• 1 Cup water
• Optional: Add 1 cup spinach

9 drinks that could help lower cholesterol

Many types of drinks can help lower or control cholesterol levels. These include:

1. Green tea

Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.

In a 2015 study, scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4% and 30.4% in the two groups of rats on high-cholesterol diets.

Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the teas mean that the body absorbs liquid differently.

Additionally, caffeine can also help raise HDL levels.

2. Soy milk

Soy is low in saturated fat. Replacing cream or high fat milk products with soy milk or creamers may help reduce or manage cholesterol levels.

The Food and Drug Administration (FDA) recommend consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.

Other authorities recommend consuming 2–3 servings of soy-based foods or drinks daily, with one serving representing 250 milliliters (ml) of soy milk.

3. Oat drinks

Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts, reducing cholesterol absorption.

A 2018 review found that oat drinks, such as oat milk, may offer a more consistent reduction in cholesterol than semi-solid or solid oat products.

For maximum benefit, try consuming around 3 g per day of beta-glucans, which can lead to a 7% reduction in LDL. One cup of oat milk can provide up to 1.3 g of beta-glucans.

Make sure to check oat drink labels to ensure they contain beta-glucans, which may appear as part of the fiber information, and how much they include per serving.

Learn more about oat milk here.

4. Tomato juice

Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.

In addition, research suggests processing tomatoes into juice increases their lycopene content.

Tomato juice is also rich in cholesterol-reducing fiber and niacin.

A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a reduction in blood cholesterol levels. The participants were aged 20–30 years and had body mass index scores of at least 20.

5. Berry smoothies

Many berries are rich in antioxidants and fiber, both of which may help reduce cholesterol levels.

In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.

Berries are also low in calories and fat.

Make a berry smoothie by blending two handfuls — around 80 g — of any berry. Combine the berries with 1/2 cup of low fat milk or yogurt and 1/2 cup of cold water.

Examples of especially healthful berries include:

6. Drinks containing sterols and stanols

Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol.

However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol.

Companies are adding these chemicals to several foods and drinks, including fortified yogurt drinks, milk, and fruit juices.

The FDA state that most people should try to consume 1.3 g or more of sterols and 3.4 g of stanols per day.

Try to consume these sterols and stanols with a meal.

7. Cocoa drinks

Cocoa is the main ingredient in dark chocolate. It contains antioxidants called flavanols that may improve cholesterol levels.

A 2015 study found that consuming a 450 mg drink containing cocoa flavanols twice daily for 1 month lowered “bad” LDL cholesterol levels while increasing “good” HDL cholesterol levels.

Cocoa contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels.

However, drinks containing processed chocolate have high levels of saturated fats. People looking for healthful options may wish to choose pure cocoa drinks.

8. Plant milk smoothies

Many types of plant-based milk contain ingredients that may help lower or control cholesterol levels.

A person can make a suitable smoothie base using soy milk or oat milk.

Make a soy or oat smoothie by blending 1 cup (250 ml) of soy or oat milk with cholesterol-lowering fruits or vegetables, such as:

9. Alcohol

Some research has found that low-to-moderate alcohol consumption could be more beneficial in terms of heart health than not drinking at all.

Moderate alcohol consumption seems to increase “good” HDL cholesterol levels. Moderate consumption involves drinking up to 1 alcoholic drink per day for females and up to 2 for males.

The impact that alcohol can have on cholesterol levels depends largely on factors including how much someone drinks, their age and sex, and the type of alcohol they consume.

However, heavy drinking increases cholesterol, and consuming alcohol carries so many health risks that its negative effects likely outweigh its benefits.

High levels of circulating cholesterol can trigger higher health risks.

However, there is more than one kind of cholesterol.

LDL can be a “bad” type of cholesterol because it can accumulate on the inner lining of blood vessels, forming plaque. As plaque progresses, it can narrow blood vessels, reducing how much blood the vessels can carry.

Plaque buildup is especially dangerous when it forms in arteries supplying vital organs such as the brain or heart. Narrowed arteries also increase the risk of a blood clot or other substances becoming stuck in them. This can increase the risk of heart attack and stroke.

HDL can be a “good” type of cholesterol. It absorbs circulating cholesterol and returns it to the liver for excretion.

To stay healthful, most people need to limit or reduce their levels of LDL and increase their HDL levels. This helps ensure they have enough HDL circulating to keep LDL levels in check.

Foods rich in unsaturated fat can help the body absorb HDL, while those high in saturated and trans fats increase LDL in the blood.

Find out more about the different types of cholesterol here.

Most adults over the age of 20 years should contact a doctor to check their cholesterol levels roughly every 5 years. This can help ensure they are within healthful levels.

Optimal levels of cholesterol consist of:

• less than 200 milligrams per deciliter (mg/dl) for total cholesterol
• less than 100 mg/dl for LDL cholesterol
• more 40 mg/dl for HDL cholesterol

Smoothie To Lower Cholesterol (Oats Smoothie for Cholesterol)

So, let’s weep up a smoothie that lowers cholesterol on this page.

Using a cholesterol lowering smoothie is a nice way to use diet as a fighting weapon for high cholesterol problems. You need to lower your LDL-cholesterol, the so-called ‘bad cholesterol’ to protect your heart.

If your LDL-cholesterol is raised, your Total cholesterol will be raised too.
So, if you reduce your LDL-cholesterol level, you reduce your total cholesterol which is something we all want.

This cholesterol lowering smoothie recipe will be oat-based. One reason is; oats do contain a nice soluble fiber called beta-glucan.
You need soluble fiber like beta glucan in foods to help you deal with cholesterol problems.

Soluble fiber in foods helps form a gel with the aid of water. This gel acts as a cholesterol mop. It binds to the cholesterol delivered to the bowel from the liver, mops it up and escorts the cholesterol out with our faeces.

For this oats smoothie for cholesterol reduction, we’ll be getting a whopping 13 gm of soluble fiber. Not bad!

So, what do we need for this cholesterol reducing smoothie recipe?

Ingredients:

Rolled Oats x quarter cup
Ground flaxseeds x 5 tbs (50 gm)
Strawberries x 200 gm (8 good size strawberries)
Mango x three-quarter of a big mango
Oat milk x half a cup

 

 

How To Make the Oats Cholesterol Lowering Smoothie

This is as simple as it gets.
Pour in the rolled oats, and the ground flaxseeds into the Nutribullet cup.

Add the strawberries into the cup. Then add the sliced mango pieces.
Now pour in the oat milk and blitz the content in the Nutribullet container.

You can add more oat milk if the smoothie turns out to be too thick.
Make it to the consistency you are happy with.

Now enjoy your cholesterol busting smoothie. Have it about 4 times a week along with good exercise and you will see your bad cholesterol begin to decline.

**Something else and very important too**

When you consume this smoothie, please ensure you drink enough water throughout the day. This smoothie requires good enough water consumption to have it well optimized.

Do let me know how you get on with the smoothie, if you can, through the comment section below

90,000 3 cholesterol lowering cocktail recipes

In addition to healthy avocados, we will be using other ingredients in these shakes to help lower cholesterol levels.

Avocados are often called the magic fruit and are the richest source of heart-healthy fats.

Also, these fruits are very nutritious, so they can be easily combined with any ingredients. It is the main ingredient in the famous guacamole sauce.It can also be used in the preparation of various natural cocktails.

According to various studies, regular consumption of avocados in moderation can lower blood triglyceride levels and reduce the amount of “bad” cholesterol (so-called LDL cholesterol) by 11%.

If at the same time you pay attention to your diet and lead an active lifestyle, your health will become stronger and your heart healthier.

In our today’s article, we would like to share with you recipes for delicious avocado drinks that will help you take care of your health.

Avocado Lime Cocktail

For the first cocktail, in addition to avocado, we will use lime. This citrus is not as sour as lemon. The benefits of lime for the human cardiovascular system is that it helps prevent the development of atherosclerosis.

The high content of vitamin C and antioxidants prevents blood clots and helps to normalize blood circulation.

Ingredients:

• 1 cup fresh lime juice (200 ml.)
• 1/2 avocado

Preparation:

It is very easy to prepare such a cocktail. First, we need to squeeze the juice out of the lime. Lime juice is delicious enough on its own, but if you pour it into a blender and add half an avocado, the result will truly captivate you!

Mix both ingredients well in a blender until the drink is smooth. The result is a cocktail that is great for a bouncy start to the day.

You can make this cocktail every morning.

Avocado and coconut milk cocktail

Coconut milk is an effective remedy for lowering blood cholesterol levels. It is high in fatty acids, which, just like avocados, have a beneficial effect on our heart health.

Also, coconut milk is a source of potassium, vitamin C and B vitamins. All these substances also protect the health of our heart.

Do not forget that coconut milk and avocado have a high energy value.Therefore, making such a simple drink will not only benefit your health, but also help you actively meet the new day.

Ingredients:

• 1 cup (200 ml) coconut milk
• 1/2 avocado

Preparation:

To prepare a drink, place half an avocado in a blender and pour in the coconut milk. Mix the ingredients well and fill your favorite glass with the drink.

Avocado and Apple Cocktail

This drink will pleasantly charm you with its fresh and delicate taste! This cocktail based on avocado and apple is a real source of health, vitality and energy.

Its mild sweet fruity taste with a slight sourness will help reduce blood triglyceride levels, taking care of your heart health.

It will help lower blood pressure and clear arteries of cholesterol plaques. Also, this drink is quite satisfying, as a result of which you can hold out until your next meal without snacking.

Ingredients:

• 1 apple
• 1/2 avocado
• 1/2 cup lemon juice (100 ml.)

Preparation:

• First you need to peel the apple and cut it into 4 pieces. Then squeeze the lemon juice. You will need 100 ml. lemon juice.
• Take a blender, add half an avocado, diced apple and lemon juice. Mix the ingredients well so that the drink gets a uniform consistency.
• If the shake is too thick, add a little water.

90,000 Debunking Cholesterol Myths – Most Important Questions Answered

Published: 07.05.2018 Updated: 09.03.2021 Views: 89 516 90 003

Myth number 1. High cholesterol is not inherited

Actually: YES

Familial hypercholesterolemia is a genetic disorder caused by a series of mutations in the gene for the low density lipoprotein receptor on chromosome 19. This genetic malfunction affects the liver’s ability to effectively regulate the level of “bad” cholesterol, which is low density lipoprotein (LDL).This leads to increased overall cholesterol levels and can provoke the risk of cardiovascular catastrophe (heart attack, stroke).

Different forms of the disease are inherited. In the case of autosomal recessive inheritance, a child who has received two pathological genes from each parent will get sick, and then hypercholesterolemia will manifest itself in childhood. This condition of the child requires compulsory drug treatment.

With an autosomal dominant type of inheritance of the disease, there can be two variants of the manifestation of the disease.When a child receives one pathological gene from a parent, the disease progresses “milder” and later manifests itself. When he inherits two abnormal genes, the disease occurs in early childhood and is more severe.

In addition to these forms, there are forms of primary hypercholesterolemia of other types of inheritance and acquired hypercholesterolemia. They are easier to treat.

To exclude genetic risks, it is possible to conduct a study at CITILAB 66-10-018 – Genetic risk of atherosclerosis and coronary artery disease, predisposition to dyslipidemia.

Myth number 2. Cholesterol enters the body only with food

Not really

80% of cholesterol is synthesized in the body. Therefore, refusal from products containing cholesterol, except for problems, will give nothing. Every day, the body synthesizes approximately 1000 mg of cholesterol, which is needed for digestion, cell development, and the production of vitamins and hormones.

An imbalance in cholesterol in the body is primarily due to internal problems, rather than a deficiency associated with food.First of all, the determining factors are:

• hereditary predisposition;
• diseases of the liver and kidneys;

90,027 viral diseases;

• diabetes mellitus;

90,027 medication;

• hormonal disruption;
• age.

An increase in cholesterol levels and the development of hypercholesterolemia are possible with excessive consumption of foods with a high content of saturated fats (butter, fatty meats, eggs, cheese) and trans fats (fried foods, all fast food) against a background of abnormal liver function.

Myth number 3. Cholesterol has a secondary function in the body

Not really

Cholesterol is the most important component of fat metabolism and a structural part of hormones, for example, estrogen and testosterone, vitamin D, bile acids, necessary for the digestion of fats; it is used to build cell membranes. In the blood, cholesterol is free and bound to proteins. Low-density lipoproteins (LDL) are complexes of cholesterol with less protein (“bad” cholesterol).Their level increases in the blood in the case of metabolic disorders leading to atherosclerosis.

High-density lipoproteins (HDL) – high-protein cholesterol complexes (“good” cholesterol) – have protective properties for blood vessels.

The norm of HDL cholesterol is 0, -9-1.9 mM / l. A decrease in indicators from 0.9 to 0.78 mM / L fourfold increases the risk of atherosclerosis. An increase in indicators is observed against the background of intense physical activity, under the influence of drugs that reduce the total level of lipids.

The norm of LDL cholesterol is less than 3.5 mM / l. An increase in the concentration of LDL (above 4.0 mM / l) indicates obesity, a decrease in the function of the thyroid gland; may be while taking beta-blockers, diuretics, contraceptives. A decrease below 3.5 mM / L occurs as a result of starvation, lung diseases, anemia, and malignant neoplasms.

Myth number 4. Elevated blood cholesterol levels provoke atherosclerosis

Actually: YES

An increase in cholesterol concentration – hypercholesterolemia – is a reliable fact of the development of atherosclerosis.High risks of atherosclerosis of the coronary arteries are observed even at values ​​above 5.2-6.5 mmol / l (200-300 mg / dl) – this is a borderline or risk zone. Indicators 6.5-8.0 mmol / l indicate moderate, and over 8.0 mmol / l about severe hypercholesterolemia. A level less than 5.2 mmol / L (200 mg / dL) is considered safe. In this case, the risk of atherosclerosis is minimal.

Myth number 5. Hypercholesterolemia is not treated

Not really

Hypercholesterolemia is treated, including familial hypercholesterolemia.For this, complex methods of therapy are used. First of all, statins are prescribed, fibrates – special lipid-containing drugs that reduce the amount of cholesterol in the blood, thereby reducing the risk of complications possible with atherosclerosis. From non-drug methods, diet and physical activity are used to normalize weight and prevent obesity, give up bad habits (alcohol, smoking).

Myth number 6. Exercise can lower bad cholesterol

Actually: YES

If the risk of developing cardiovascular diseases and hypercholesterolemia in the family line is minimal, then fitness classes will help reduce the indicators of “bad” cholesterol. For example, after three weeks of exercise, women with type II diabetes were shown to have low-density lipoprotein (LDL) levels decreased by 21% and triglycerides by 18%.

However, you should not experiment with physical activity if you are diagnosed with angina pectoris, peripheral arterial disease, high levels of “bad” cholesterol. In this case, first of all, taking medications is recommended, and then charging.

Myth number 7.There are foods that lower blood cholesterol levels

Actually: YES

With an increased risk of developing hypercholesterolemia, it is reasonable to limit foods containing saturated fats (fatty meats, butter, eggs, cheese) to a physiological minimum. This can actually lead to a decrease in total blood cholesterol levels. However, many people substitute polyunsaturated fats for saturated fats. For example, omega-6 fatty acids have been shown to lower the level of “good” cholesterol (HDL).They are found in oils: flaxseed, grape seed, sesame, peanut, corn. Many people consider these types of oils to be more beneficial than sunflower oil. In fact, the healthy alternative is olive oil, which helps lower cholesterol and LDL cholesterol without lowering the “good” HDL. Fatty sea fish and olives have the same effect.

Myth number 8. Until the age of 40, cholesterol tests can be omitted

Not really

It is necessary to control the level of cholesterol, HDL, LDL, triglycerides from the age of 25.A sedentary lifestyle, unhealthy snacks, addiction to smoking, alcohol, which has a damaging effect on the liver, can lead to high cholesterol levels. It is important to understand that hypercholesterolemia, a level of more than 5.2 mmol / L, four times increases the risk of developing atherosclerosis, coronary heart disease, and arterial hypertension.

To get tested and find out if lipid values ​​are normal, in CITILAB you can perform complex test profiles:

99-20-022 – Reduced lipid profile

The profile includes:

• Cholesterol.
• Triglycerides.
• HDL cholesterol.
• LDL cholesterol (direct determination).
• Atherogenic index.

99-20-021 – Lipid status

It is recommended for everyone, but especially for those who are overweight.

The profile includes 8 indicators, including total cholesterol, HDL, LDL, as well as triglycerides, lipoprotein A, apoliprotein A1 and B and the atherogenic index, which reflects the balance between “bad” and “good” cholesterol.

Be healthy!

90,000 Menu for a week with high cholesterol

Kruglova Natalya Andreevna, practicing nutritionist , member of the National Association of Nutritionists. She graduated from the Ivanovo Medical Academy, after which she specialized in dietetics at the Department of Dietetics and Gastroenterology at the North-West State Medical University named after V.I.I.I. Mechnikov, St. Petersburg. Deals with the issues of proper nutrition, effective and safe weight loss, nutrition for various diseases, including the digestive tract. He is the author of the books “Vegetarianism for Beginners” and “Paleo Diet. Secrets of harmony and health. ” In 2014, Natalia was awarded the “Best Nutritionist” award for the “Top-25 Diamond” version

The fact of an increased blood cholesterol level is not so terrible as the consequences of this condition are.Numerous studies show that the higher the blood cholesterol level, the higher the risk of getting sick and dying from diseases associated with atherosclerosis. First of all, it is ischemic heart disease, heart attack, cerebral blood supply disorder – stroke.

Blood cholesterol level should not exceed 5.2 mmol / l. If this happens, be sure to get a doctor’s advice, he will choose the tactics of further measures, but you need to pay close attention to your nutrition.

Basic principles of nutrition with high cholesterol:

1. A diet with high cholesterol is prescribed for a long time, at least 6 months, in many cases its principles should be adhered to throughout life.
2. Fat restriction. Animal fats are especially harmful to the body, their sources are fatty meat (lamb, pork, goose meat), fatty dairy products – sour cream, cream, butter.
3. Meat and poultry must be cooked in such a way that they are not in fat, free fat must drain off.
4. Poultry skin must be removed prior to cooking.
5. Meat or chicken stock must be refrigerated to remove hardened fat from the surface. Or cook soups in 2 broth, while the first one is drained.
6. For salads, you can use low-fat dressings – lemon juice, low-fat yogurt, curd cheeses, etc.
7. Substitute low-fat or low-fat dairy products in all recipes. Use low-fat cheeses.
8. Vegetables can be stewed in broth instead of butter or margarine.
9. Egg yolks should be consumed in limited quantities, no more than 2 yolks per week. Proteins do not contain cholesterol, so they can be used more often in the diet.
10. Add foods rich in dietary fiber to food: fruits, vegetables, whole grains – cereals, bread. You can additionally use bran by adding them to dishes.
11. Some products on the menu can be replaced with soy counterparts. Soy is free of cholesterol. For example, you can use soy tofu cheese.
12. A sufficient amount of complex carbohydrates in the diet – cereals, cereals, cereal pasta, whole grain bread, vegetables, fruits.At the same time, there should be a minimum amount of simple carbohydrates. Sources of simple carbohydrates: sugar and all foods containing it, white bread, baked goods.
13. Include in the menu food sources of polyunsaturated fatty acids: sea fish, nuts, vegetable oils. It is important that these foods are present in the diet, but their amount is moderate. There should be about 3 servings of 100-120 g of sea fish per week, nuts should be eaten in dried form, without any additives, you can eat no more than 1 handful per day – about 10-12 pieces, use vegetable oil 5-6 teaspoons in a day.
14. In most people, high cholesterol levels are associated with being overweight, so lowering it most often leads to a decrease in cholesterol levels.

Fresh fruits and berries must be added to the above menu. They are perfect for a snack between breakfast and lunch.

In this Article: High Cholesterol Weekly Menu, Ready and Proven Recipes, All Week Shopping List.

MONDAY

Breakfast: barley porridge in a multicooker

Lunch: soup with root celery and oatmeal; zucchini with mushrooms in a slow cooker

Afternoon snack: beet salad with green peas

Dinner: stew in a multicooker

Nutritionist Comment: Butter contains cholesterol, so I would recommend replacing it with vegetable oil, for porridge grape seed oil, pumpkin seed oil or walnut oil is suitable. Let me remind you that we use chicken without skin, and it is better if it is white meat. We use turkey fillet in the stew recipe. If you have extra pounds, then it is better to refuse potatoes for dinner, you can add zucchini instead, or increase the amount of other vegetables.

TUESDAY

Breakfast: cottage cheese with fruit by analogy with this recipe

Lunch: soup with root celery and oatmeal; zucchini with mushrooms in a slow cooker

Afternoon snack: kefir with banana, ginger and cinnamon

Dinner: stew in a multicooker

Nutritionist Comment: You don’t need to add sour cream to the curd, but as much fruit as you want! Do not like sweet cottage cheese, add herbs and finely chopped fresh cucumber.A simple, healthy and tasty breakfast.

ENVIRONMENT

Breakfast: millet porridge with pumpkin

Lunch: Brussels sprouts soup; chicken in kefir with basil

Afternoon snack: fresh cabbage salad with apples

Dinner: fish with rice and vegetables in a multicooker

Nutritionist Comment: Pumpkin contains vitamin A, which is essential for good vascular health.In conditions of high cholesterol, this is very important. The cream in the soup should be discarded or replaced with low-fat milk. You can choose a grain side dish for chicken, for example, boiled buckwheat, brown rice or barley, or you can give preference to vegetables. I would recommend not to fry vegetables, but to simmer them a little in water.

THURSDAY

Breakfast: oatmeal

Lunch: Brussels sprouts soup; chicken in kefir with basil

Afternoon snack: cheesecakes without flour

Dinner: fish with rice and vegetables in a multicooker

Nutritionist Comment: Brussels sprouts contain a large amount of vitamins C, dietary fiber, potassium and phosphorus.

FRIDAY

Breakfast: cheesecakes without flour

Lunch: broccoli puree soup; beef pilaf

Afternoon snack: green smoothie

Dinner: pink salmon in a slow cooker on a vegetable cushion of green beans and asparagus

Nutritionist Comment: Pureed soups are an excellent option for vegetable soups, their taste is more interesting and texture is softer than that of ordinary traditional vegetable soups. To make beef pilaf more useful, the amount of vegetable oil should be reduced, and unpeeled rice should be chosen, for example, brown. Pink salmon contains essential fatty acids, including omega-3, which are involved in the regulation of cholesterol metabolism in the body. And the dietary fiber contained in vegetables is necessary for the good functioning of the digestive system and cleansing the body.

SATURDAY

Breakfast: couscous with pumpkin and cranberries in a slow cooker

Lunch: broccoli puree soup; beef pilaf

Afternoon snack: fresh beetroot salad with walnuts

Dinner: pink salmon in a slow cooker on a vegetable cushion of green beans and asparagus

Nutritionist Comment: Walnuts contain healthy fats and a whole range of trace elements, including phosphorus, manganese, magnesium, copper, zinc and iron.

SUNDAY

Breakfast: couscous with pumpkin and cranberries in a slow cooker

Lunch: tomato puree soup; aromatic lentils with vegetables

Afternoon snack: green tea smoothie

Dinner: baked celery root with vegetables

Nutritionist Comment: Tomatoes contain a substance – lycopene, it is a powerful antioxidant, protects the body from free radicals and prevents premature aging and the development of cancer.Lycopene levels in tomatoes rise when heated. Add a couple of soy tofu slices to your vegetables for dinner. With an elevated blood cholesterol level, it is recommended to periodically carry out fasting vegetarian days, since the main sources of cholesterol are still animal products. I suggest you such a vegetarian day.

The obesity menu has been compiled taking into account the principles of the “Menu of the week” system.

Weekly shopping list (for 2 people)

Vegetables, fruits, dried fruits, herbs:
– zucchini – 1 pc.
– tomatoes – 5 pcs.
– greens (parsley, dill, basil) – 9 bunches
– onions – 8 pcs.
– Bulgarian pepper – 2 pcs.
– carrots – 5 pcs.
– cauliflower – 1 head of cabbage
– potatoes – 5 pcs.
– broccoli – 450 g
– green peas – 120 g
– corn – 100 g
– leeks – 80 g
– white cabbage – 250 g
– Brussels sprouts – 500 g
– ginger – 1 pc.
– pumpkin – 370 g
– celery stalk – 5 pcs.
– root celery – 250 g
– garlic – 2 pcs.
– champignons – 300 g
– beets – 350 g
– green beans – 250 g
– asparagus – 150 g
– fennel – 150 g
– apples – 3 pcs.
– banana – 3 pcs.
– dried cranberries – 100 g
– kiwi – 2 pcs.
– lemon – 1 pc.

Meat, fish, eggs:
– eggs – 2 pcs.
– pink salmon – 500 g
– beef – 400 g
– chicken fillet – 850 g
– turkey fillet – 500 g
– white sea fish – 600 g

Dairy products:
– butter – 30 g
– milk – 500 ml
– cottage cheese – 600 g
– kefir – 500 ml
– goat cheese – 10 g

Grocery
– barley groats – 100 g
– oat flakes – 180 g
– millet – 50 g
– couscous – 200 g
– rice – 400 g
– red lentils – 130 g
– vegetable oil – 200 ml
– olive oil – 3 tbsp.l.
– tomatoes in their own juice – 800 g
– sugar – 230 g
– honey – 30 g
– sesame seeds – 10 g
– pumpkin seeds – 10 g
– apple juice – 50 ml
– vinegar – 1 tablespoon
– tomato paste – 1 tablespoon

Spices
– bay leaf
– allspice
– thyme
– cinnamon
– grain mustard
– zira
– barberry
– hot red pepper
– coriander
– rosemary
– ginger – dried green tea

90,000 Top 10 Cholesterol Lowering Foods

Experts have named 10 cholesterol-free foods that you should definitely include in your diet.

Certain foods are known to increase cholesterol levels while others help lower them. They were named by the experts of TheHealthSite.

Potatoes . As a rule, potatoes contain almost no cholesterol. But remember that it cannot be fried, otherwise the level of trans fats or cholesterol will not be acceptable for health. The most beneficial is boiled or baked potatoes.

Potatoes / imagebroker / Alfred Schauhuber / Global Look Press

Tomatoes .Packed with the antioxidant lycopene, which helps lower bad cholesterol, tomatoes are very healthy. Add them to salads, sandwiches, and as a side dish to your main course. Drink tomato juice to get enough lycopene.

Tomatoes / imagebroker / Alfred Schauhuber / Global Look Press

Spinach . It contains a large number of heart-healthy nutrients including phytosterols and fiber. Spinach is fat-free, making it an excellent food to include in an anti-cholesterol diet.

Spinach / imagebroker / Ulrich Niehoff / Global Look Press

Beans, beans and lentils . They are free of cholesterol, but they are also sources of fiber. Use beans, beans, and lentils with pasta and salads.

Beans, Beans and Lentils / O. Diez / Global Look Press

Avocado . Rich in omega-3 fatty acids, avocado fruits are very beneficial for heart health. Several studies have shown that nutrients from avocados reduce the level of “bad” cholesterol.

Avocado / imagebroker / Siegfried Grassegger / Global Look Press

Soy . Contains low saturated fat and high fiber. Soy not only replenishes protein needs, but also lowers cholesterol levels by 8-10%.

Soy / imagebroker / Cristina Fumi / Global Look Press

Oats . The richest source of soluble fiber, an excellent tool for lowering cholesterol levels. Great choice for breakfast as a stand-alone meal or to be added to yoghurt.

Oats / CHROMORANGE / Bilderbox / Global Look Press

Garlic . Helps lower bad cholesterol levels, which in turn reduces the risk of heart disease.

Garlic / Paul Mayall / Global Look Press

Seeds . The favorite snack of Russians, a rich source of alpha-linoleic acid, which lowers cholesterol. A couple of tablespoons of seeds every day is absolutely safe for health. The peeled seeds can be added to smoothies or yogurt.

Seeds / magebroker / Alfred Schauhuber / Global Look Press

Fruit . They should be included in any diet formulated to lower cholesterol levels. Eat more bananas, watermelons, lemons, strawberries, and gooseberries. Fruits like apples, peaches, and plums also lower cholesterol levels by increasing your fiber intake.

Fruit / imagebroker / Arco Images / Diez / Global Look Press

Recipes and products with high cholesterol

Elevated blood cholesterol is a rather serious problem, often leading to the development of a number of diseases, for example, diseases of the cardiovascular system.What recipes and tips can help you avoid this?

If, as a result of tests, a high cholesterol level was found in you, then you need to adhere to a special diet that will stabilize the disturbed metabolism and correct the formation of subcutaneous fat. The fact is that cholesterol is a fat-soluble substance that enters the body with food and is a metabolic product.

Here we will make a reservation that, on the one hand, being an important component of some vital processes in the body, cholesterol, which is present in the blood in moderate amounts, does not pose any threat.However, on the other hand, a significant increase in cholesterol can lead to metabolic disorders and provoke the occurrence of vascular pathologies, atherosclerosis and cholelithiasis.

Consider the basic recommendations, tips and recipes for high cholesterol.

1) Peculiarities of nutrition with high cholesterol

Eating a diet will help to significantly reduce blood cholesterol and prevent the occurrence of various diseases.In other words, a correctly formulated diet will help cleanse the blood and blood vessels, thereby providing a person with health and beauty.

The main rule to follow when dieting is simple: reduce your intake of foods high in saturated fat and high cholesterol.

As you know, a person needs 1000 mg of cholesterol every day. At the same time, about 80% of the specified rate is produced by the body on its own, and the remaining 20% ​​is obtained from products of animal origin.(By the way, there is no cholesterol in plant foods.) Thus, for a healthy person, the daily norm is the consumption of food, the cholesterol content of which does not exceed 200-300 mg.

In general, a diet with high cholesterol involves eating foods rich in fiber, because fiber absorbs cholesterol, preventing it from being absorbed in the gastrointestinal tract.

The maximum amount of fiber is found in cereals, vegetables and fruits.These foods should make up at least 80-85% of your daily diet.

2) Cholesterol content in various foods

Before proceeding to viewing recipes for high cholesterol, you need to figure out which foods you can form your further diet from, and which foods you should completely exclude from it.

Here we will highlight those foods, the cholesterol content of which can be called “critical”.So, there is a lot of cholesterol in meat: fatty and old pork, beef and old lamb. When dieting, you should not eat various by-products: brains, liver, kidneys, lungs, etc. One serving of such products may contain a dose of cholesterol that is many times higher than the daily requirement of the body. To illustrate: 100 grams of chicken stomachs contains 212 mg of cholesterol, the liver – 438 mg, and beef kidneys – a record high! – 1126 mg.

Processed meat and semi-finished products are also rich in “bad” cholesterol.For example, 100 grams of sausages or sausages contain 60 to 90 mg of cholesterol, and various canned food – from 95 mg to 746 mg (canned cod liver). It is also worth remembering that the listed products contain a fair amount of salt, which in turn disrupts the water-salt balance in the body.

Next, you should limit yourself in the consumption of butter, sour cream, cheese (especially rennet) and chicken eggs. These foods are also known for high cholesterol levels.

There is a lot of cholesterol in fatty poultry – goose, duck and chicken. The skin of these birds is especially harmful! To reduce the negative impact, it is necessary to free the poultry meat from skin and fat before cooking, use only fat-free parts of the carcass, that is, the breast, and refuse frying and cooking in favor of baking.

In order to properly follow a diet with high cholesterol, it is not enough to know only the list of “prohibited foods”.What about the rest of the products of plant and animal origin? Are all of them useful for the diet, or is it necessary to pay attention to just a few of them?

Most recipes for high cholesterol include the following rules for choosing foods.

Rule 1. Use fish instead of meat.

Besides the fact that fish contains essential fatty acids, vitamins and trace elements, it also has low cholesterol levels.For example, in 100 grams of cod, pike perch or hake it is not more than 65 mg, and in 100 grams of catfish, sea bass, bream, sturgeon or carp – no more than 85 mg. It should be borne in mind that the described picture does not apply to red and black caviar. Unfortunately, there is a lot of it – as much as 310 mg.

Rule 2. Introduce various cereals and cereals, as well as coarse bread into the diet.

These foods do contain healthy fiber.And to make the porridge tastier, you can add walnuts, dried fruits, almonds and chestnuts to them. Indeed, any nuts contain a number of fatty monoacids that regulate cholesterol levels. As for dried fruits, they contain beneficial antioxidants, which also reduce cholesterol and prevent the development of cancerous tumors.

Rule 3. Eating legumes (lentils, beans, peas).

And this is not just a recommendation, but an indispensable condition! Legumes are very rich in various substances and microelements (folic acid, vitamin B, pectin).Daily consumption of legumes will reduce blood cholesterol levels by 10% in a month and a half.

Mandatory components of any diet with high cholesterol are vegetables and fruits enriched with vitamins and minerals. Every day they need to be eaten at least 400 grams. In this case, the motto “The more the better!”

Menu with high cholesterol

Here are some of the best menu options that you can use to reduce cholesterol levels.

Option 1.

Breakfast: omelet (150 g), buckwheat porridge (90 g), tea with skim milk (150-200 ml).

If at first breakfast seems too scanty, then 2-3 hours before lunch you can eat 250 g of seaweed salad.

Lunch: pearl barley soup with vegetables (500 g), steamed fish or meat (their lean meat) cutlets with a side dish (150 g), 2-3 medium-sized green apples.

For an afternoon snack, you can drink 200-250 ml of rosehip broth and eat muesli with dried fruits.

Dinner: baked fish (100 g), boiled rice with fruit or dried fruits (200 g), skim milk or kefir (200 ml).

For the whole day, you should calculate 150 g of bran bread and no more than 35 g of sugar. It’s great if sugar is replaced with honey.

Option 2.

Breakfast: buckwheat porridge (180 g), tea.

For lunch, you can eat a small apple.

Lunch: pearl barley soup with vegetables (500 g), steamed meatballs (150 g), stewed carrots and dried fruit compote.

Dinner: seaweed salad (80 g), boiled potatoes (100 g) with baked fish (120 g), tea (200 ml).

Option 3.

Breakfast: an omelet of two proteins (150 g) or oatmeal (150 g of milk or water, 70 g of cereals and 5 g of sugar), vegetable salad seasoned with sunflower oil (140 g), a glass of tea or skim milk (200-250 ml ).

Lunch: a plate of vegetable soup (350-500 g), baked lean meat with a mixed vegetable garnish (120 g of meat and 150 g of a side dish), dried fruit compote (200 ml).

Dinner: lean fish (pike perch or hake) with boiled potatoes (200 g), boiled rice with fruits or dried fruits (250 g), a glass of tea or kefir (150-200 ml).

It should be remembered that there can be many menu options. The main thing is that every day the dishes are different. For example, if today you eat oatmeal for breakfast, then tomorrow it is better to cook wheat or buckwheat.Moreover, if there is a strong feeling of hunger in between meals, the best way to get rid of it is to eat a few apples, kiwi, oranges, pomegranates or other fruits.

Can I drink coffee and alcohol with high cholesterol?

As a result of the studies carried out, it was proved that alcohol in small doses has a protective effect against atherosclerosis. The weekly norm of alcohol-containing drinks for a man is 21 conventional units, while for women it is 14 conventional units.

Let us explain: 1 conventional unit is 8 grams of pure alcohol, which in recalculation equals 30 grams of strong alcohol, 200 grams of beer or wine.

It should be remembered that alcohol consumption is contraindicated if you suffer from hypertension or diabetes mellitus.

Oddly enough, the situation with coffee is much worse. During the diet, you should completely stop using it, as it increases cholesterol.(Note: a complete refusal from coffee in a month lowers cholesterol by 17%.) Otherwise, people with not too high cholesterol levels can drink coffee with milk no more than 2-3 times a week.

Cholesterol: Should You Eat a Special Diet to Maintain Your Health?

How much do you know about cholesterol? What is this substance, how is it formed and, most importantly, how does it affect our health? do you think that this is an absolutely harmful and unnecessary element in the body? There are many articles, books, and statements about cholesterol, science is advancing and we learn more details every year.We will try to reveal all the aspects in our article so that you no longer have any questions.

What is cholesterol?

According to scientific definition,

CHOLESTEROL is a substance from the group of sterols. It is found in significant quantities in the nervous and adipose tissues, liver, etc. In vertebrates and humans, it is a biochemical precursor of sex hormones, corticosteroids, and bile acids. Excess cholesterol in the human body leads to the formation of gallstones, the deposition of cholesterol in the walls of blood vessels, etc.metabolic disorders [1]

After the definition, little becomes clear, so let’s understand.

The role of cholesterol

Cholesterol is one of the most important substances in our body. It is the basis of animal cells, especially nerve cells. Performs a protective function of the nervous system, since its membrane is 22% cholesterol. This element is also contained in the human brain.

Cholesterol is important for the functions of the kidney cells, spleen and bone marrow.In the genitals, it is converted into testosterone and progesterone in men, and into estrogen in women.

A significant amount of cholesterol is spent on the formation of sebum, thereby ensuring the elasticity and water resistance of the skin. Cholesterol is also involved in the production of vitamin D.

It is possible to list for a long time the functions that cholesterol performs in the body, but in case of its excess, this substance can cause many diseases and pathologies.Excess cholesterol in the blood is the main cause of atherosclerosis.

Summing up the above, we can list the main roles of cholesterol in the human body:

• the main component of the cell membrane;
• forms the sheaths of nerve fibers;
• important for the normal functioning of the immune system;
• is necessary for the production of adrenal hormones and sex hormones;
• plays an important role in the functioning of the brain;
• participates in the production of vitamin D.

Formation of cholesterol

75% of cholesterol (about 1000 mg) is produced by the liver. 25% (about 200-250 mg) enters our body with food.

Types of cholesterol

Formally, cholesterol is divided into “bad” and “good”. What does this mean?

Cholesterol is insoluble in water and its circulation through the blood is carried out by special spherical lipoprotein carriers – chylomicrons, they are divided into two types.

Chylomicrons formed in the liver are delivered to the cells of other tissues and are larger; chylomicrons, which arise in the cells of these tissues, are removed from them by absorption of the chylomicron by the cell and enter the blood, are much smaller.

“Bad” cholesterol is considered to be large, very low density lipoproteins (VLDL) and low density lipoproteins (LDL), which are medium in size. Each particle of LDL contains 1,000 to 1,500 cholesterol molecules. These types of molecules form atherosclerotic plaques, which narrow the lumen of blood vessels and cause disturbances in the blood supply to organs. Hence, there is a risk of developing atherosclerosis and its manifestations such as myocardial infarction and stroke.

“Good” cholesterol is called small high density lipoproteins (HDL), which remove excess cholesterol from the vascular wall, thereby “cleaning the arteries”.It is generally accepted that a high content of HDL particles reduces the risk of atherosclerosis and cardiovascular disease.

Recommended Intakes for Cholesterol

According to the Scientific Report of the 2015 Dietary Guidelines Advisory Committee in 2010 in the United States, the recommended intake for cholesterol was 300 mg / day per person. In 2015, the DGAC did not make this recommendation because the data analyzed did not show a significant relationship between dietary cholesterol intake and body cholesterol.Cholesterol is not a nutrient that needs to be limited from excessive intake.

Dr. Stephen Nissen, Chairman of the Board of Cardiovascular Medicine at the Cleveland Clinic, told CNN: contributed to weight gain. ” The idea, according to Nissen, is that only 15-25% of cholesterol comes into our body with food, the rest is excreted by the liver.“So if you go on a cholesterol-free diet, he says, you’re not changing your cholesterol levels too much.” [2] But at the same time, you still shouldn’t get carried away with fries and cheeseburgers.

Each organism will react in its own way to the consumption of fatty foods containing cholesterol, depending on its predispositions and characteristics.

Prevention of the appearance of atherosclerotic plaques still needs to be carried out. We will tell you how to do this a little later.

The reasons for the increase in the level of “bad” cholesterol in the blood

We will not list numerous diseases, against the background of which, blood cholesterol can rise significantly, let us consider the reasons that depend directly on the person.

Reason 1: Sedentary lifestyle. People with a sedentary lifestyle often have diseases associated with high cholesterol levels. Physical inactivity contributes to an increase in “bad” cholesterol and a decrease in “good”.

Reason 2: Smoking.Such a bad habit as smoking also leads to the development of diseases associated with an increased level of “bad” cholesterol in the blood. This process leads to narrowing of the arteries (their spasm) and an increase in blood viscosity, as a result of which there is an oxygen deficiency of internal organs and an increase in cholesterol levels.

Reason 3: Heavy weight. Extra pounds contribute to the deposition of excess fat not only subcutaneously, but also around internal organs, as well as increasing triglyceride levels due to metabolic disturbances in the body [3].

Dangers of high cholesterol levels

According to the results of the ESSE-RF study, the prevalence of high total cholesterol levels among Russians is 58%. Today, less than a quarter of Russians know their cholesterol level.

Elevated cholesterol levels increase the risk of atherosclerosis, hypertension, coronary heart disease, heart attacks and strokes. The problem is that with a high level of cholesterol, a person has no clinical manifestations for many years [4].

It is necessary to take tests at least once a year and monitor your cholesterol level.

Foods that lower cholesterol: myth or truth

Foods that help lower cholesterol do exist. But you should not expect instant and overwhelming results from them, because as mentioned above, only 25% of cholesterol enters our body with food. These foods will help keep your cholesterol levels normal. For preventive purposes, they must be included in the diet.

How does oats help lower blood cholesterol?

Oats are a unique product that has tremendous benefits for human health, acting as an irreplaceable source of carbohydrates, proteins and vegetable fats.

Oat grain also contains fiber – dietary fiber, which is processed by the beneficial intestinal microflora. Fiber is classified into soluble and insoluble fiber.

Insoluble fiber, swelling in the human body, acts as a scrub for the stomach and intestines, removes toxins and toxins from the body.

Soluble oat fiber contains beta-glucan polysaccharide. Beta-glucans effectively reduce the level of low density lipoproteins (“bad” cholesterol), and also inhibit the progression of atherosclerosis and intestinal diseases.

This is due to the ability of beta-glucan to “attract” cholesterol from foods, thereby preventing its accumulation in the blood.

In 2011, the EU Commission proved the beneficial properties of beta-glucan to stabilize blood sugar and cholesterol.

As a prophylaxis of coronary artery disease, atherosclerosis, heart attack and other diseases, it is enough to eat about 3 grams of beta-glucan per day (in terms of this will be about 100 g of oatmeal or 30 g of oat bran).

Thus, oats are one of the most effective foods for helping to lower cholesterol levels and helping to maintain it in normal conditions.

What other foods can help keep cholesterol levels normal?

You can also include other cholesterol-lowering foods in your diet to help keep your cholesterol levels normal.

• Avocado
• Olive oil
• Blueberries, raspberries, strawberries, cranberries, lingonberries, chokeberries, pomegranates, red grapes
• Flax seeds
• Beans and soy products
• White cabbage
• Any kind of greens 9030

But what about the eggs?

Rumors that eggs increase blood cholesterol levels are greatly exaggerated. Large studies have shown that consuming one egg per day does not increase the risk of heart disease in a healthy person.However, diabetic patients should be careful about this product. [5]

Diet to Lower Cholesterol

We will not recommend special diets for people with high blood cholesterol. After many studies, a weak relationship between diet and cholesterol reduction has been identified, as we talked about earlier.

If a diet is really necessary due to the characteristics of a particular organism, it should be drawn up directly by the attending physician.

As a cereal production company and a specialist in this field, we are ready to give recommendations on how to compose a healthy breakfast that will help maintain normal cholesterol levels.

Oatmeal is the main protector of your cardiovascular system. 100 grams of oatmeal every day will help maintain normal cholesterol levels. You can also add other grains such as barley (barley flakes) and oat bran to your diet.

We have made a selection of healthy breakfasts that will help improve your health and protect blood vessels from “bad” cholesterol:

Oatmeal in a jar with berries

Uncooked porridge with blueberries

Oatmeal in apples

Oatmeal in a multicooker

Green smoothie

Orange and turmeric smoothie

Simple tips to keep your cholesterol levels normal

1. Give up bad habits – smoking and alcohol kill your blood vessels.
2. Eat right, do not lean on fatty, junk food. Make your diet more balanced; for breakfast, it is preferable to cook oats (oatmeal, oatmeal) or add oat bran to the dishes.
3. Lead an active lifestyle. Exercise, walk, walk, cycle, or roller skate. Even a small run with your dog in the evening will bring tremendous benefits to your health and blood vessels.
4. Get your blood cholesterol tested once a year.
5. Keep track of excess weight. Try not to gain weight and keep yourself in shape.

[1] Comprehensive Encyclopedic Dictionary

[2] Cholesterol in food not a concern

[3] On the causes of high blood cholesterol levels

[4] Cholesterol: harmful or useful

[5] The us government is poised to withdraw longstanding warnings about cholesterol

Cholesterol-lowering foods | Anti-age

In previous articles Cholesterol.Risks and recommendations and Cholesterol-raising foods We have already covered this topic. Now we continue to talk about nutrition that can help strengthen the cardiovascular system and lower excess cholesterol. The problem of high blood cholesterol as a risk factor for CVD diseases is very acute and requires solutions.

Experts from of the National Center for Cardiovascular Research in Madrid argue that this problem in the vast majority of cases can be avoided if you lead a healthy lifestyle and follow the diet .With high cholesterol levels, it is necessary to urgently change the diet . Dr. Sergio Caso says: “The most effective foods for lowering blood cholesterol are those that are high in soluble fiber and pectin. They bind to cholesterol in the intestines and help to remove it naturally. In addition, products should be rich in polyunsaturated fatty acids, and also contain stanols and sterols that prevent the absorption of cholesterol by intestinal cells.And finally, they must contain anthocyanins, which lower the production of cholesterol in the body. “

Therefore, cardiologists talk about the necessary set of foods that play a key role in lowering cholesterol.

► Avocado is high in fiber, polyunsaturated fatty acids, stanols and sterols. In such an excellent combination, they are able to lower both the level of LDL and the degree of absorption of cholesterol by cells of the intestine. If you eat from half to 1.5 avocados daily, it is possible to lower “bad” LDL cholesterol and total by 9 – 45%.

► Whole grain products significantly lower cholesterol. The best effect is given by oatmeal: with a daily use of 70-100 grams, for example, for breakfast, the body receives as much as 63% of the daily intake of fiber and healthy fibers. After eating oatmeal for 6 weeks, LDL cholesterol levels have been shown to decrease.

► Nuts are known for their calorie content and high fat content. However, they do an excellent job of regulating the lipid profile.To do this, it is recommended to eat a small handful (about 40 grams) of unsalted nuts daily. It is advisable to do this during breakfast. Then in a month there is a chance to get the following result: a decrease in LDL by about 4%, an increase in HDL by about 7%.

► Legumes are very high in fiber. Thanks to this composition, the absorption of “bad” cholesterol is reduced. Lentils, for example, not only work to lower LDL, but they also increase HDL, which is great for the entire cardiovascular system.Peas reduce total cholesterol by 5% and LDL by 8%. Soy (beans, tofu, milk) lowers total cholesterol by 11% and harmful LDL cholesterol by 5-25%. To achieve a positive effect, it is recommended to consume legumes at least three times a week.

Fruit and vegetable smoothies with the addition of leafy greens effectively help blood vessels and the heart

► Vegetables , among which leafy greens are in the first place. These are spinach, broccoli, watercress, beet leaves, lettuce, chicory endive, chicory, kale, arugula … They lower cholesterol, especially when the diet is high in fat, and help to remove cholesterol naturally.In addition, these vegetables are rich in stanols and sterols, which also reduces the absorption of cholesterol in the intestines.

Foods high in plant sterols

► The formation of cholesterol in our body depends on the performance of certain enzymes. Therefore, you need to pay attention to products that can inhibit their activity. These include flax and chia seeds, spinach, radish, legumes, vegetable oils. Other inhibitors of the HMG-CoA enzyme include various compounds found in watermelons, tomatoes, and grapefruits.With their regular use, it is possible to achieve a reduction in cholesterol by 10%.

Pomegranates and grapefruits are rich in anthocyanins

► Plant foods with a high content of anthocyanins, pigments that color fruits and vegetables in different colors from red to purple-black. Studies show that their use for hypercholesterolemia helps to lower LDL cholesterol by 16 – 25%. This effect is achieved due to the fact that in the presence of anthocyanins in the body less cholesterol is formed.Therefore, with a poor blood lipid profile, it is recommended to consume at least 100 grams of raspberries or blackberries, pomegranates, figs, blueberries, cherries, beets, purple cabbage or eggplants daily.

Our channel wishes all readers health and faith in victory!

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