Oats are a nutrient-dense food that is rich in soluble dietary fiber, phytosterols, and other nutrients, which are all factors that play an important role in lowering cholesterol.
1. Oats contain a lot of solubilityDietary fiber
And this dietary fiber is a low-fat, low-calorie food that contributes to digestive health, promotes bowel movements, and reduces cholesterol absorption in the gastrointestinal tract.
Oats are particularly high in soluble dietary fiber, which can reduce the risk of cardiovascular disease by lowering cholesterol levels and protecting the cardiovascular system.
Second, oats contain plantsSterols, which are an ingredient that is very beneficial to human health
Plant sterols are able to reduce the amount of cholesterol in the blood by interfering with the absorption of cholesterol, thereby reducing the risk of cardiovascular disease. Long-term consumption of foods containing phytosterols, such as oats, can significantly reduce cholesterol levels and protect cardiovascular health.
3. Oats also contain some other nutrientspoints
Such as minerals, vitamins, antioxidants, etc., these all help to protect the cardiovascular system and improve the body's immunity. For example, magnesium and potassium in oats help lower blood pressure, and vitamin E and B vitamins help with antioxidants, all of which help lower cholesterol and protect cardiovascular health.
In addition to the nutritional content of the oats themselves, the way oats are eaten also has a great impact on lowering cholesterol. Oats can be eaten as a staple for breakfast or dinner, with fruits, milk, etc., or as an ingredient in baked goods such as bread and cookies.
When it comes to eating oats, you can choose to cook porridge, rice, soup, and other ways, or you can choose to buy oatmeal or oat flour to make oat food.
Fourth, you want to haveTo effectively lower cholesterol, you also need to pay attention to the following points
1. Eat a reasonable diet
In addition to oats, there are many other foods that can also help lower cholesterol, such as fruits, vegetables, whole grains, low-fat meats, etc. In the diet, we should pay attention to the reasonable combination, avoid high-fat and high-sugar foods, and consume more foods rich in dietary fiber and phytosterols.
2. Moderate exercise
Moderate exercise can help lower cholesterol levels, while also improving the body's immunity and protecting the cardiovascular system. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, running, swimming, etc.
3. Control bodyHeavy
Obesity is one of the important factors that lead to elevated cholesterol. By controlling your weight, you can reduce the accumulation of fat in your body, lower cholesterol levels, and protect cardiovascular health.
4. Quit smoking and limit alcohol
Smoking and drinking too much alcohol can increase cholesterol levels and have adverse effects on the cardiovascular system. Therefore, quitting smoking and limiting alcohol is also one of the important measures to lower cholesterol.
5. FixedPhysical examination
Regular check-ups can help detect elevated cholesterol and take timely steps to intervene. It is recommended that adults have a cholesterol test once a year.
Summary: Oats are a food that helps lower cholesterol, but in order to effectively lower cholesterol, it also needs to be combined with reasonable diet, moderate exercise, weight control, quitting smoking and limiting alcohol, regular physical examinations and other measures, while maintaining a healthy lifestyle and a positive attitude.