15 foods that lower cholesterol quickly

If you eat these foods -and avoid others-, and follow a few simple steps, you will see how your bad cholesterol goes down and the good rises quickly and without realizing it. Here are some foods that lower cholesterol quickly.

Table of Contents

Foods that lower cholesterol quickly

IBERIAN HAM, “OLIVE OIL” WITH BITES

We have good news. Do you want to lower your cholesterol quickly? Then join the Iberian ham. And it is said that it is like olive oil, but to take bites. And no, it does not contain cholesterol. So we can not think of a better way to start with good foods for cholesterol than with Iberian ham.

SOYA LECITHIN, DOWN THE BAD AND UP THE GOOD

It reduces cholesterol thanks to its phospholipids, which act on the metabolism of fats. Because of industrial manipulation, foods have become impoverished in phospholipids and have gained saturated fats. Lecithin corrects this imbalance. It is marketed in the form of yellow granules, which can be added to any dish, at a rate of 2 to 4 tablespoons daily, depending on how high the cholesterol is. It has no side effects. Soya is one of the foods that lower cholesterol quickly. Keep reading- Food myths you should know

ANTI-CHOLESTEROL SPONGE

Have you noticed how the eggplant absorbs oil when cooked? Well, the same do with cholesterol. To act as a “sponge” you must take it cooked and whole, with its skin and seeds. In addition, aubergine contains chlorogenic acid, a substance that has a marked antioxidant effect, so it helps prevent LDL cholesterol from oxidizing.

TOMATO, BETTER IN SOFRITO

Researchers at the University of Kyoto have discovered that it helps to slow down dyslipidemia, which is the increase in bad cholesterol or the decrease in good cholesterol. In addition, it is rich in lycopene, an antioxidant that prevents cholesterol from oxidizing. In order for the tomato to release more lycopene, it must be heated, so if you want to give it all its benefits, there is nothing like taking it asado or putting it in the sauce.

OLIVE OIL, DROPS OF HEALTH

The oleic acid in extra virgin olive oil is a great help in regulating blood cholesterol levels since it contributes to lowering “bad” cholesterol and increasing “good” cholesterol, according to the Predimed study on Prevention with the Mediterranean Diet. In addition, it does not increase triglycerides either. It is one of the foods that lower cholesterol quickly.

AVOCADO, RICH IN GOOD FAT

Yes, it’s true, avocado is a fatty fruit, but it’s a fat that helps raise HDL cholesterol levels, according to the American Heart Association.

NUTS AND OTHER NUTS

Nuts contain a type of omega 3, alpha-linolenic acid, which not only increases HDL cholesterol and lowers LDL, but favors the elasticity of blood vessels, prevents the formation of clots and lowers high blood pressure. You can take 3 or 4 a day. And although nuts are the nuts that contain more omega 3, the others are also interesting, taken raw and without salt.

LEGUME, YOUR GREAT ALLY

A study from the University of Toronto (Canada) found that taking 120 g of a mixture of beans and lentils daily did not increase weight and, in addition, raised the level of “good” cholesterol.

BEST GRAPE THAT CAME

The polyphenol content of the wine can raise the level of good cholesterol or HDL, but it is better to consume these polyphenols directly from the grape and avoid drinking alcohol …

WINE, A GLASS OR BETTER NONE

Some studies claim that drinking moderate amounts of alcohol, especially red wine, improves “good” cholesterol levels. But what happens when the consumption of alcohol is excessive? It saturates the liver enzymes, which produces an increase in fat concentration in the liver and an increase in bad cholesterol or LDL. Therefore, it would be advisable to eat grapes directly and if you want to drink alcohol, do not consume more than one glass of wine per day.

BLUEFISH, SOURCE OF OMEGA 3

Eating two or three times a week fish such as salmon, sardines, mackerel, tuna, etc., helps increase the level of “good” cholesterol, as they provide omega 3 fatty acids that inhibit the synthesis of cholesterol, they prevent platelet aggregation and have a vasodilatory and anti-inflammatory effect. Ideal for a happy heart. According to one study, taking it twice a week increases good cholesterol by 4% and slightly reduces bad.

PROTECTIVE OATS

It contains a fiber called beta-glucan, which, unlike other cereals, is soluble. This fiber is what has earned it the recognition of functional food. Consume 3 g daily of it (or 75 g of flakes or 40 g of bran), lowers cholesterol in a few weeks.

CRANBERRIES TO PREVENT HEART ATTACK

These blueberries have proven to be very useful for caring for the heart according to various studies since in addition to increasing the “good” cholesterol they reduce blood pressure, the stiffness of the arteries and inflammation in general.

BROWN RICE, MAGNESIUM SOURCE

A serving of 80 grams of raw brown rice provides 30% of the magnesium needed per day and a deficit of this mineral increases the level of blood lipids, which favors atherosclerosis, arrhythmias and the formation of thrombi.

EGG WHITE, HDL GOES UP

The fatty acids contained in egg white increase the “good” cholesterol. So you know, the tortillas, better with two egg whites and one yolk or take only boiled egg whites, which are also very satisfying. It is one of the foods that lower cholesterol quickly.