Those who eat 4 tablespoons a day do not have cholesterol problems! It removes the fat accumulated in the veins

 

Heart disease, one of the leading causes of death in the world; especially with changes in cholesterol level. High levels of bad LDL, in particular, are linked to an increased risk of heart disease. At the same time; low "good" HDL cholesterol and high triglycerides are also linked to increased risk. The best way to be protected from all these risks is; will make them in your nutrition system .Here are a few foods that will normalize your cholesterol levels; It can drastically change your health. At this point, you can lead a healthy life by considering a few details that need to be considered. Here are nutrients that can lower cholesterol and improve other risk factors for heart disease.

LEGUMES

Legumes, also known as pulses, are a group of plant foods that include beans, peas, and lentils. Legumes contain a large amount of fiber, minerals and protein. Consuming some refined grains in your diet and legumes instead of processed meats such as salami and sausage can reduce your risk of heart disease.A review of 26 randomized controlled trials found that eating 1/2 cup (100 grams) of legumes per day was effective in lowering "bad" LDL cholesterol by an average of 6.6 mg/dl compared to not eating legumes.

AVOCADO

Avocados are among the most nutritious fruits. Thanks to being a rich source of monounsaturated fat and fiber, it helps to lower "bad" LDL and high "good" HDL cholesterol.Clinical studies support the cholesterol-lowering effect of avocado. In one study, overweight and obese adults with high LDL cholesterol who ate an avocado a day had lower LDL levels more than those who did not eat avocados. An analysis of 10 studies determined that eating avocados in place of other fats is linked to lower total cholesterol, LDL, and triglycerides.
ALMOND AND WALNUT

Nuts are another extremely nutrient-dense food. It is rich in monounsaturated fats. Walnuts are also rich in a plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health. Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This helps regulate blood pressure. What's more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by preventing its absorption in your gut.

The calcium, magnesium, and potassium found in walnuts can lower blood pressure and reduce your risk of heart disease. In an analysis of 25 studies, eating 2-3 servings of nuts per day reduced "bad" LDL cholesterol by an average of 10.2 mg/dl. Eating a daily serving of nuts reduces the risk of both fatal and non-fatal heart disease by 28%.
OILY FISH:

Oily fish such as salmon and mackerel are excellent sources of long-chain omega-3 fatty acids. Omega-3s support heart health by increasing "good" HDL cholesterol and reducing the risk of inflammation and stroke. In a large 25-year study in adults, those who ate the most fish were the least likely to develop metabolic syndrome, a set of symptoms that included high blood pressure and low "good" HDL levels.

In another large study in older adults, those who ate tuna or other baked or grilled fish at least once a week had a 27% lower risk of stroke. Remember that the healthiest ways to cook fish are to steam or steam it. In fact, fried fish can increase your risk of heart disease and stroke. Fish is an important part of the Mediterranean diet, which has been extensively studied for its benefits on heart health. Some of the heart-protecting benefits of fish come from certain peptides found in fish protein.
COMPLETE TESTS

Extensive research shows whole grains to be important nutrients for reducing the risk of heart disease. In fact, a review of 45 studies shows that eating three servings of whole grains a day reduces the risk of heart disease and stroke by 20%. Whole grains offer many nutrients in the grain raw form without processing, which means; provides them with more vitamins, minerals, plant compounds and fiber than refined grains. All whole grains can improve heart health, but two grains are particularly noteworthy.Oats: Contains beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oats can reduce total cholesterol by 5% and "bad" LDL cholesterol by 7%.

Arpa: It's also rich in beta-glucans and may help lower "bad" LDL cholesterol.it is worth it…

FRUIT;

Fruit is one of the best choices that can transform your heart-health for a number of reasons.Fruits are a rich source of soluble fiber, which helps to maintain cholesterol levels. This, in turn, encourages your body to get rid of cholesterol and stops your liver from producing this compound.

A type of soluble fiber called pectin lowers cholesterol by up to 10%. It is found in fruits such as apples, grapes, citrus fruits and strawberries. The fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to its antioxidant and anti-inflammatory effects. Eating blackberries and grapes, which are particularly rich sources of these plant compounds, can help increase "good" HDL and lower "bad"LDL cholesterol.
BITTER CHOCOLATE AND COCOA:

Cocoa is the main ingredient of dark chocolate. It may seem too good to be true, but research confirms claims that dark chocolate and cocoa can lower "bad" LDL cholesterol.

Cocoa and dark chocolate also seem to protect the "bad" LDL cholesterol in your blood from oxidation, a major cause of heart disease. However, chocolate is often high in added sugar, which negatively affects heart health. For this reason, you should use cocoa alone or prefer dark chocolate with a cocoa content of 75-85% or more.
GARLIC:

Garlic has been one of the healing foods of many societies for centuries. It contains several powerful plant compounds, including its main active ingredient, allicin. Research shows that garlic lowers blood pressure to high levels and can help lower total and "bad" LDL cholesterol.

Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies use older supplements that are considered more effective than other garlic preparations.
TEA:

Tea contains many plant compounds that improve your heart health. While green tea is getting a lot of attention, black tea and white tea have similar properties and health effects.

Two of the primary beneficial compounds in tea are:

1.Catechins: It helps to activate nitric oxide, which is important for a healthy life. They also inhibit and aid in cholesterol synthesis and absorption. It can regulate blood pressure, prevent blood clots.

2.Quercetin: It can improve blood vessels, regulate functions and improve overall health with lower inflammation rate. While most studies associate tea with lower total and "bad" LDL cholesterol, research on its effects on "good" HDL cholesterol and blood pressure is mixed.

EXTRA OLIVE OIL;

One of the most important foods in the Mediterranean diet that supports heart health is extra virgin olive oil. A five-year study gave older adults at risk for heart disease 4 tablespoons (60 ml) of extra virgin olive oil per day alongside a Mediterranean diet.