7 Foods That Regulate Cholesterol Levels

If the level of cholesterol in the body is very high, you can encounter many health problems, but if it is maintained at normal values, this lipid helps the secretion of hormones and the formation of certain physiological structures.

The liver constantly produces cholesterol, but the level of this fat can also increase after consuming certain foods that contain it.

Increased cholesterol affects blood circulation and the functioning of the cardiovascular system.

Therefore, you may face life-threatening illnesses.

Given the above, it is very important to improve your eating habits, limiting the consumption of fats and increasing the portions of foods that help eliminate them from the body.

In today’s article, we present 7 of the best foods you can use to regulate your cholesterol level.

Try to eat them regularly to enjoy the benefits they offer.

 1. Oats regulate cholesterol levels

Oats are one of the healthiest and most complete cereals from a nutritional point of view.

This food contains small amounts of linoleic fatty acids which, together with the content of fiber and lecithin, help reduce blood cholesterol.

In addition, oats contain a high amount of avenasterol, a type of phytosterol that reduces the absorption of lipids in the intestines and prevents their accumulation on the arterial walls.

2. Barley

Barley contains a type of soluble fiber called beta-glucan. After being absorbed into the body, it lowers bad cholesterol (LDL) levels.

With a nutritional composition similar to oats, barley is an excellent choice for people with high cholesterol.

In addition, this cereal contains an antioxidant called tocotrienol, located in the peel of its grains. It protects the arteries from oxidative damage.

3. Lawyer

Known for its many culinary uses, avocado is a delicious fruit beneficial to people who have high levels of bad cholesterol (LDL).

This food contains polyunsaturated fatty acids that help eliminate lipids already present in the blood, preventing the accumulation of other new fats.

In addition, the essential fibers and amino acids in avocado facilitate the metabolism of fats and prevent their absorption in the intestines.

At the same time, avocado contains certain plant substances called stanols and sterols that slow down the accumulation of lipids in the body.

4. Fatty fish

Fatty fish is a great ally for patients with high cholesterol and triglycerides.

Its high concentration of omega 3 polyunsaturated fatty acids and antioxidants increases the elasticity of the arteries and prevents the formation of atheromatous plaques.

Fatty acids are healthy fats that cleanse the blood, eliminating unnecessary lipids and improving the elasticity of the arteries.

Among the best species of fatty fish are the following:

• Sardinia
• Tone
• Salmon
• anchovies
• Mackerel
• Herring

5. Green leafy vegetables

Green leafy vegetables are famous for helping to shed extra pounds.

With a low calorie count and a rich content of essential nutrients, these foods accelerate metabolism and optimize energy use in the body.

In addition, green leafy vegetables contain fiber and antioxidants that help lower bad cholesterol (LDL). 

At the same time, the low content of stanols and sterols slows down the absorption of bad cholesterol in the intestines and helps maintain healthy arteries.

6. Legumes

Legumes have a high fiber content, which is why they help regulate bad cholesterol (LDL).

Along with the antioxidant compounds in the composition of the same plants, the fibers slow down the absorption of LDL in the intestines,  maintaining only the amount necessary for the optimal functioning of the body.

In addition, legumes help to lose weight, which is very useful given that excess weight in turn influences the value of bad cholesterol.

The most recommended are:

• beans
• duckweed
• Green peas
• Chickpeas
• soy

 7. Blueberries

Blueberries are rich in antioxidants and fiber, nutrients that, once absorbed into the body, lower cholesterol levels.

If you eat them naturally or as a juice, these fruits clean the arterial walls and eliminate plaques that increase the risk of arterial obstruction.

In turn, this effect reduces the risk of cardiovascular disease, improving the general condition of the body.

In the end, it is important to note that although the above foods reduce cholesterol levels, it is necessary to adopt a healthy diet .

If, for example, you only eat foods high in bad cholesterol, the options presented above will have no effect.