Eating more than just oats can lower cholesterol. Nutritionists reveal: 4 good foods that help lower cholesterol!

When it comes to foods that lower cholesterol, the first thing that comes to mind is oatmeal! Nutritionist Huang Xiaotong said that it is not unreasonable to think so. In addition to the good advertising effect, the public has a deep-rooted concept of "oatmeal = lower cholesterol". In addition, oatmeal itself is indeed a holy product for lowering cholesterol, so it is widely loved by many people. But is there really no other food that can replace oats?

Nutritionist Huang Xiaotong said that high blood cholesterol is the number one warning sign of cardiovascular disease. If blood cholesterol is too high, it will easily accumulate in the inner layer of the blood vessel wall, causing chronic inflammation and forming plaques, which will reduce the diameter of the blood vessels or even block them, leading to atherosclerosis, hypertension, myocardial infarction, stroke and other problems. It is generally recommended that healthy adults control total blood cholesterol below 200 mg/dL, bad cholesterol (LDL-c) below 100 mg/dL, and good cholesterol (HDL-c) not below 40 mg/dL to prevent the occurrence of cardiovascular disease.

High blood cholesterol is the number one warning sign of cardiovascular disease. If blood cholesterol is too high, it is easy to accumulate in the inner layer of the blood vessel wall, causing chronic inflammation and forming plaques, which will reduce the diameter of the blood vessels or even block them, leading to atherosclerosis, hypertension, myocardial infarction, stroke and other problems.

In fact, only 1/3 of the cholesterol in the human body comes from the diet, and 2/3 is synthesized by the body itself. Under normal circumstances, dietary cholesterol has little effect on serum cholesterol, and long-term dietary adjustments are needed to achieve a more significant lipid-lowering effect. The following are some good foods that can lower cholesterol, besides oats:

4 Foods That Lower Cholesterol

1. Soybeans

The British Dietetic Association points out that daily intake of 15g to 25g of soybeans and their products can help reduce bad cholesterol (LDL) by up to 10%. Soybeans contain only a small amount of saturated fatty acids, but are rich in unsaturated fatty acids, dietary fiber, lecithin, soy isoflavones and other nutrients that have the effect of lowering cholesterol, which can protect the cardiovascular system and prevent diseases. It is recommended to choose soybeans and their products to replace high-fat red meat or whole milk as a source of protein food, such as: soy milk, tofu, dried tofu, and tofu pudding.

2. Apple

The main nutrient in apples that can remove cholesterol is the pectin in them. Pectin absorbs cholesterol in the blood and can effectively excrete cholesterol from the body, thereby achieving the effect of lowering cholesterol. Therefore, it is known as the "blood vessel scavenger" and can promote cardiovascular health. In addition, pectin can delay gastric emptying, increase satiety, help control appetite, and reduce the intake of high-calorie and high-fat foods.

The main nutrient in apples that can remove cholesterol is the pectin in them. Pectin absorbs cholesterol in the blood and can effectively excrete cholesterol from the body, thereby achieving the effect of lowering cholesterol. Therefore, it is known as the "blood vessel scavenger".

3. Avocado

Avocado is actually classified as a fat, not a fruit, in the food replacement table. Avocados are rich in monounsaturated fatty acids (MUFA), which have antioxidant effects, lower bad cholesterol and triglycerides, and increase good cholesterol, which is very helpful for protecting cardiovascular system. A study published by the American Heart Association found that consuming an avocado daily can help lower LDL-c levels in the blood. It is recommended to use avocado with fresh vegetables to make salad, or add fresh milk and soy milk to make juice to increase the intake of good fats. Remember, since avocados are oily, excessive intake can still cause high blood lipids, so you need to pay special attention to the amount you consume.

4. Deep-sea fish

Eating more deep-sea fish rich in omega-3 unsaturated fatty acids can help prevent cardiovascular disease, lower blood pressure and reduce the risk of thrombosis. From the perspective of lowering cholesterol, although omega-3 unsaturated fatty acids do not affect LDL levels, they can achieve a protective effect by increasing HDL. The American Heart Association recommends eating at least two servings of fish per week. Deep-sea fish such as salmon, cod, tuna, and sardines are good food sources of omega-3 unsaturated fatty acids.