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Learn the rules of a healthy diet to naturally lower cholesterol levels


There are superfoods that must be included in the daily diet to keep cholesterol under control, and one also needs to limit the intake of foods that contain saturated fats such as meat, dairy products, chocolate, baked goods, fried and processed foods (trans fats), as all of these foods are unhealthy. Contributes to obesity, along with other genetic factors that in turn lead to high cholesterol levels, and there are a group of foods that naturally help lower cholesterol and keep it under control, according to the "Times of India" website.


The following are superfoods that can naturally help lower blood cholesterol and keep it under control:

 

1- Whole grains

 

They are rich sources of fiber and other vital nutrients that help regulate blood pressure and maintain a healthy heart. Avoid refined white products that are low in nutrition and harmful to overall health and the heart.


2- Low-fat proteins

 

Lean meat, skinless poultry, fish, low-fat dairy products, and eggs are among the best sources of protein, for example some fish are rich sources of omega-3 fatty acids that reduce blood fats, which are called triglycerides, and nuts and soybeans are considered sources. Also, recent research indicates that eating eggs does not affect cholesterol levels.

 

3- Fruits and vegetables

 

Fruits and vegetables are also high in fiber, and some types of fiber can help lower blood cholesterol by preventing some cholesterol from being absorbed from the gut into the bloodstream. Legumes such as beans, peas and lentils are particularly rich in this type of fiber, as are sweet potatoes and eggplant. Okra, broccoli, apples, strawberries and peaches are always fresh, seasonal varieties rather than canned or off-season.

 


4- Walnut (walnut)

 

Nuts are good sources of unsaturated fats and low in saturated fats. Eating walnuts (walnuts) can help keep your cholesterol level under control, because they contain fiber that can help prevent cholesterol from being absorbed in the intestine into the bloodstream from the intestine. In addition to it, it contains protein, vitamin E, magnesium, potassium, natural plant sterols, and other phytonutrients that help maintain a healthy body.


5- Oats and barley

 

Oats and barley are grains rich in a type of fiber called beta-glucan that can help lower cholesterol, as beta-glucan helps reduce the amount of cholesterol that is absorbed from the intestine into the blood.

 

6- Healthy oils

 

Olive oil and mustard oil are among the healthiest types of oils that contain unsaturated fats and help reduce cholesterol, taking into account avoiding coconut oil and palm oil as they are high in saturated fats, unlike other vegetable oils. The key to lowering cholesterol levels is to reduce Eat unhealthy fats, while limiting consumption of butter, cheese, and saturated or refined oils and avoiding hydrogenated oils. Instead, choose foods rich in omega-3 fatty acids, such as fish and flaxseed.

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