(Cholesterol) Want to get rid of the fat in your blood?… Keep ‘these foods’ close at hand.

There are many factors that affect cholesterol levels. While some, like genetic factors, are beyond our complete control, others, such as diet, allow us to lower the risk through our own efforts. Let's explore what foods, as introduced by the American health information outlet 'Eat This, Not That,' are beneficial for helping manage cholesterol levels, promoting heart health, and reducing the risk of heart disease.

pulse

 

Legumes such as lentils and chickpeas are not only highly nutritious but also help manage cholesterol levels. This is primarily due to the soluble dietary fiber contained in legumes. Soluble dietary fiber binds to cholesterol particles in the digestive system and plays a role in removing cholesterol before it is absorbed into the bloodstream.

According to data published in the nutrition journal *Nutrients*, replacing just one ounce (about 30g) of common protein foods, such as meat, poultry, eggs, and seafood, with a quarter cup of beans can lower cholesterol by more than 10%. Additionally, research shows that consuming half a cup of legumes provides 10% more fiber, magnesium, copper, and potassium compared to consuming one ounce of refined grains like white rice.

Various health organizations, including the American Heart Association, recommend increasing the intake of plant-based proteins such as legumes to reduce the risk of heart disease, high blood pressure, and high cholesterol.

 

mushroom 

 

Mushrooms are also a food that helps manage cholesterol levels. Containing powerful compounds such as beta-glucan and chitin, they help lower LDL (low-density lipoprotein) cholesterol, known as "bad cholesterol," and raise HDL (high-density lipoprotein) cholesterol, known as "good cholesterol."

According to a meta-analysis published in the American Journal of Medicine, an evaluation of seven prospective studies showed that mushroom consumption may have a positive effect on both HDL cholesterol and LDL cholesterol levels.

 

Macadamia nuts 

 

Macadamia nuts, which have a rich buttery flavor, are rich in monounsaturated fats known to have cholesterol-lowering effects. They also provide antioxidants, dietary fiber, and phytosterols (naturally derived phytochemicals from plants), all of which are beneficial for overall heart health.

A randomized study published in the Journal of Nutritional Science showed that consuming macadamia nuts daily lowered cholesterol.

 

Prune 

 

Prunes are not only beneficial for bowel movements but are also rich in various nutrients and fiber that can support heart health. Studies have shown that cholesterol levels improved in older adults who frequently consumed prunes. In particular, among men aged 55 and older, prune consumption was found to be associated with improved HDL levels and the ratio of HDL to total cholesterol. For postmenopausal women, consuming 4 to 6 prunes daily helped improve HDL levels and reduce the inflammatory marker TNF-α. The soluble dietary fiber in prunes can also have a positive effect on cholesterol improvement.

 

=============

You need clean blood vessels to take care of your health.

These are things you could eat every day, more than I thought.

If you buy whole macadamia nuts

It's easy to peel, and I think it stores well too.

It tastes good with yogurt too.