foods that control cholesterol levels
I like dark chocolate. Dark chocolate is rich in flavonoids and oleic acid, antioxidants that help lower LDL cholesterol levels. But chocolate also contains sugar, so you can’t eat a lot. I recommend about 28 grams a day. That’s why I recommend Kakao Nips or Coco Aparadour. It doesn’t contain sugar. Check the link below for the efficacy of cacao nibs and dark chocolate.
Grapes have an ingredient called resveratrol. This lowers LDL cholesterol. But wine is alcohol, so it should be a moderate amount. One for women and two for men. If alcohol is a burden, grape seeds are also a good choice.
Green tea is also rich in powerful antioxidants that lower cholesterol levels. There are a lot of these kinds of tea, but green tea without fermentation is better. As the fermentation process goes through, the antioxidant content decreases and the caffeine content increases 비아그라효과
pistachios, almonds, walnuts.
You can’t leave out nuts. Nuts are rich in healthy polyunsaturated fatty acids. Almonds, walnuts, and pistachios are good. Put it in the salad. Of course, you can eat it as it is. It is important to note that you should choose one without salt or sugar. And nuts are high in calories, so you have to eat only the right amount. There are 23 almonds, 49 pistachios, and about 6 walnuts.
Quinoa, Amaranth, Oat – Whole Grains
Grain is a staple food, so it is a daily food. Taking care of your health with daily food will be the first thing you should do. But some grains are less healthy, and some grains are better for health. Whole grains are the answer. When you cook rice, increase the amount of oats or barley. Quinoa is good and Amaranth is good. Rich fiber and fatty acids help improve cholesterol.
Salmon is rich in omega-3 fatty acids. Omega-3 fatty acids are effective in improving cholesterol and lowering triglyceride levels, and there are many other benefits. Of course, oily fish such as tuna and sardines are also good. They tell me to put it on my diet twice a week.
When it comes to a healthy diet, the Mediterranean diet is the first, right? Olive oil is a must-have oil for that diet. Olive oil helps your health with many effects such as lowering cholesterol and blood pressure. Take a look at olive oil, whether it’s salad or seasoned vegetables. It will be a good choice for your family’s health.
Avocados are a good choice for cholesterol improvement. It’s full of oleic acid, which lowers ‘bad’ LDL cholesterol and triglyceride levels, and raises ‘good’ HDL cholesterol levels. Put it in the salad. And change the oil you use to cook to avocado oil.
Broccoli is a vegetable in the crosshairs and is very healthy. It’s included in Time magazine’s 10 foods, and it’s included in Harvard’s 12 superfoods. Rich in fiber and antioxidants, these vegetables will help improve cholesterol. Cabbage, a crosshairs vegetable, is also good. It would be even better if you cut broccoli into small pieces, put pistachios, almonds, quinoa, and mixed with olive oil.
Beans are a healthy choice. Rich fiber helps lower cholesterol. According to the study, 25 grams of total cholesterol and LDL cholesterol were both reduced by 10 percent per day. When you cook rice, try adding whole grains and beans. I like tofu and soy milk, too. Of course, soybean paste soup is good, too. But you should check the amount of salt for soybean paste soup and tofu, and soy milk should check the amount of sugar.