Foods good for hyperlipidemia

What is hyperlipidemia?

It refers to an abnormally high level of blood cholesterol and triglycerides. This is one of the major risk factors for cardiovascular disease, and proper dietary management is more important than anything else.

 

1. Oat

Oats are rich in a type of fiber called beta-glucan. Beta-glucan binds to cholesterol in the intestines and helps eliminate it from the body. This not only lowers LDL cholesterol levels in the blood but also, due to oats' high content of unsaturated fatty acids, is effective in reducing blood triglycerides.

According to a study published in the American Journal of Nutrition, 60 patients with hypercholesterolemia who consumed 70 grams of oats daily for six weeks showed a 5.3% reduction in total cholesterol and a 7.1% reduction in LDL cholesterol.

Oats are good to eat as a breakfast substitute in the form of oatmeal or cereal. Eating them with yogurt or fruit makes for a tastier and more filling meal.

 

 

2. Almond

Almonds are nuts rich in unsaturated fatty acids and are effective in lowering blood cholesterol levels. The unsaturated fatty acids in almonds help reduce LDL cholesterol and increase HDL cholesterol. Additionally, they are also rich in dietary fiber and antioxidants.

A study published in the Journal of the American College of Clinical Nutrition found that among 48 patients with hyperlipidemia who consumed 42.5 grams of almonds daily for four weeks, total cholesterol decreased by 5.1%, LDL cholesterol decreased by 7.4%, and HDL cholesterol increased by 4.7%.

42.5 grams of almonds contain about 35% of the recommended daily intake of unsaturated fatty acids. Almonds can be eaten as a snack or used as a topping for yogurt or salads. However, since they are high in calories, it is advisable to limit consumption to about one handful (around 23 almonds) per day.

 

 

3. Avocado

Avocado is a fruit rich in monounsaturated fatty acids and has an excellent effect on improving blood lipid levels. The oleic acid contained in avocados helps lower LDL cholesterol and raise HDL cholesterol. It also contains a large amount of dietary fiber and antioxidants.

A study published in a nutrition journal related to this found that among 45 patients with dyslipidemia who consumed one avocado daily for five weeks, LDL cholesterol decreased by 13.5% and HDL cholesterol increased by 14.6%.

When consuming avocados, it is also a good idea to include them in sandwiches or salads, or to prepare them as sauces like guacamole. However, since they are high in calories, limit your intake to about half an avocado per day.

 

Salmon is a fish rich in EPA and DHA, which are types of omega-3 fatty acids. A 100g serving of salmon contains more than twice the recommended daily intake of EPA and DHA. These nutrients help lower blood triglycerides, promote vascular health, prevent blood clot formation, and reduce vascular inflammation.

A study published in the actual American Journal of Cardiology reported that among 92 patients with hypertriglyceridemia, supplementing with 2 grams of EPA and DHA daily for 8 weeks resulted in a 27% reduction in blood triglyceride levels.

5. Fermented soybean products

Fermented soybean products include cheonggukjang and natto. These are rich in protein and dietary fiber, and the enzymes and bacteria produced during fermentation help inhibit cholesterol absorption and reduce cholesterol synthesis in the liver.

A study published in the Korean Journal of Food and Nutrition Science related to this found that after 12 weeks of consuming cheonggukjang, patients with hypercholesterolemia experienced a 10.1% reduction in total cholesterol and a 12.6% reduction in LDL cholesterol.

In particular, 100 grams of cheonggukjang contains rich amounts of protein, accounting for 35% of the daily recommended intake, and dietary fiber, making up 20%. Fermented soybean products can be served as a side dish on their own or added to soups and stews. Consuming them in moderation daily can help improve hyperlipidemia.

 

 

 

I also have high cholesterol.

So, I am more interested in vascular health.

You don't have to insist on these products, but

Let's create healthy blood vessels with good food and nutritional supplements 😃

 

Source: Health Exploration Life