With the acceleration of urbanization, people's life rhythm and work pressure are gradually increasing, and factors such as irregular diet and lack of exercise also lead to high cholesterol. Therefore, lowering cholesterol has become the focus of attention.
1. Oats
Oats are a common cereal that is rich in soluble fiber, especially components such as arabinoxylan and long-chain inulin, which have cholesterol-lowering effects.
Studies have shown that oats can help lower cholesterol levels by excreting cholesterol from the body. At the same time, oats are also rich in dietary fiber and a variety of vitamins and minerals, which help promote intestinal health. It is advisable to eat some oats every day, such as cooking porridge, making oatmeal, or oat bread, etc.
2. Garlic
Garlic is a very healthy food that contains a variety of active ingredients such as allicin, sulfides, and polysaccharides, among others, which have antioxidant, anti-inflammatory, and cholesterol-lowering effects.
Studies have shown that garlic can inhibit the absorption of cholesterol in the intestines and reduce serum cholesterol concentrations. In addition, garlic also improves blood circulation and reduces the risk of heart disease and stroke. It is recommended to consume 2-3 cloves of garlic per day, which can be eaten raw, stir-fried, or pickled.
3. Nuts
Nuts are a nutritious food rich in unsaturated fatty acids, proteins, fiber, and minerals, which have the effect of lowering cholesterol and protecting cardiovascular health.
Studies have shown that fatty acids in nuts can lower blood cholesterol levels and help prevent cardiovascular disease.
At the same time, nuts also promote intestinal health and help prevent problems such as constipation. It is advisable to consume some nuts every day such as almonds, walnuts, cashews, etc.
Four, apples
Apples are a very healthy fruit, rich in calcium pectinate and other fibers, which have the effect of lowering cholesterol and protecting cardiovascular health.
Studies have shown that calcium pectinate in apples can deplete cholesterol, and the fiber in apples promotes gut health and helps lower cholesterol levels.
At the same time, apples also promote intestinal health and help prevent problems such as constipation. It is recommended to consume one apple per day, which can be eaten raw, juiced, or cooked.
5. Green tea
Green tea is a drink rich in antioxidants, which has the effect of lowering cholesterol and protecting cardiovascular health. Studies have shown that the tea polyphenols in green tea can inhibit the absorption of cholesterol in the intestine and reduce serum cholesterol concentration.
In addition, green tea lowers blood pressure and cholesterol, which helps prevent heart disease and stroke. It is recommended to consume a moderate amount of green tea every day, either on its own or in combination with other foods.