7 FOODS to LOWER HIGH CHOLESTEROL

Hello, how are you? Today I have prepared a list for you with 7 foods that are good for lowering your cholesterol. These are easy to incorporate foods in your daily routine that can help you lower your cholesterol if it has been increasing or if you are concerned about it. Stay until the end because you will love this list. First of all, if you are new, take the opportunity to subscribe to the channel and activate the bell. I have new videos every day with tips and recipes too. You will love it. The first food on our list is a classic, eggplant, a very interesting vegetable for lowering your cholesterol because it is very rich in fiber, especially pectin, which works by excreting part of this cholesterol that we have already produced through the feces. It is also very rich in antioxidants and low in calories, so it's a great option for your diet. I'll leave a playlist here for you with eggplant recipes that I've already made on the channel I'll also leave related videos about the other foods I mention in this list because I've already made more complete videos on many of them and if you want to know more, just click below in the description. The second food on our list is avocado. Although it's a fatty food, usually when we talk about cholesterol, people think they need to stop consuming fat, but we should stop consuming saturated and trans fats. In fact, the more monounsaturated fat we consume, omega-3 polyunsaturated fat, the better for you. And avocado is super rich in monounsaturated fats and also very rich in fiber, so it's an excellent addition if you want to lower your cholesterol. A great benefit of avocado is that it improves not only the total cholesterol levels, but also the ratio between the cholesterols. It can help decrease LDL, which is the bad cholesterol, and increase HDL, which is the good cholesterol. So it's wonderful. The recipes with avocado will also be down here. Another fantastic food to help lower cholesterol is beans. Of course, you will have to be very careful because it's no use taking a food rich in soluble fibers like beans which help remove cholesterol and adding bacon, sausage, pancetta to those beans. You can't do that because these contain saturated fat, and I've already told you that this worsens cholesterol levels. So if you cook and saute the beans with olive oil, with onion, with garlic, you can add a bay leaf, that traditional well-seasoned bean dish. But without saturated fat, it will be great to help you control your cholesterol as well. Nuts are also a great addition. They are very rich in vitamin E, good fats, and phytosterols, which actually help your body reduce cholesterol production and help lower cholesterol levels. So walnuts, cashews, Brazil nuts, macadamia nuts, almonds, peanuts, any of these will help you maintain good cholesterol control. Just be careful, once again, with those nuts that have a shell on the outside, as they are not healthy with a lot of salt, or those that are caramelized with sugar, because those are not naturally healthy foods. So we need to consume the healthiest and most neutral version possible of nuts. Garlic is also another food that is increasingly being studied in relation to cholesterol. Its relationship with blood pressure is already well established for this cardiovascular issue, but some studies already suggest that it can lower total cholesterol and also reduce LDL, improving this ratio a bit. And it's super easy to add garlic to our daily routine. I have a video explaining more about what happens if you eat garlic every day, garlic tea. I'll leave it below to help you as well. Another superfood on our list is flaxseed. I included flaxseed because it is more accessible and cheaper, but chia is also relevant when we talk about cholesterol. They are very rich in fiber, they are very rich in omega-3 precursors, which help to excrete some of the excessive cholesterol we produce and to produce better cholesterol. So they are great additions to your diet and are usually much more accessible than other sources of omega-3. And lastly, here is oats, which is a superfood when we talk about cholesterol. Oats have a large amount of a special type of soluble fiber called beta-glucan, which has been proven to help lower cholesterol levels and bad cholesterol, LDL. So adding more oats to your diet will be super important if you want to lower your cholesterol. I have many recipes with oats, both sweet and savory, and I'll leave this playlist below to help you. Like the video as it helps me a lot. And let me know below which of these foods you already consume regularly in your daily life and which ones you will start consuming now, knowing that they are good for cholesterol. I would love to see your comment here. Also share the video with someone you know will like it and needs this information. Let's expand this chain of good together, as that's what I want most with the channel. See you next time. Bye.