8 foods to lower bad cholesterol

Diet is a double-edged sword: it can trigger cholesterol if it is unbalanced, but if it includes the foods that we propose, it is of great help to balance it

1. Half cup of legumes Beans, chickpeas, lentils ... are excellent sources of soluble fiber.
* This substance binds to bile salts loaded with cholesterol in the intestine and facilitates their elimination along with stool. Actually performs a broom effect. But it is not only that the fiber helps to expel it from the body: when this happens, the liver needs more cholesterol to produce more bile salts, and for this it resorts to the LDL, reducing its concentration even more.
* Therefore, eating only a half cup of cooked legumes a day significantly reduces total cholesterol and LDL, as shown in a study published in the Journal of the American College of Nutrition.

2. A small bowl of oats This cereal and its bran contain beta-glucan, a water-soluble fiber that helps reduce the amount of LDL cholesterol circulating in the blood.
* According to a study published in the American Journal of Clinical Nutrition, just 3 grams of beta-glucan daily is enough to achieve this goal.
* This amount is in ¼ cup of uncooked oat bran (you can add it to smoothies) or in a cup and a half of cooked oatmeal.

3. 1 apple, or better 2 Taking 2 pieces a day of this fruit helps slow down the oxidation of LDL cholesterol, according to research published in the European Journal of Nutrition.
 * This benefit is due to the antioxidant polyphenols found in apple skin. So do not peel it.

4. Plant sterols of natural origin We emphasize the natural because there are many products, especially dairy, with added sterols.
* Those found naturally in fruit, vegetables, whole grains or olive oil are much more "effective" to avoid the absorption of cholesterol in the intestine.
* Olive oil is rich in sterols, which reduce LDL to 14 mg / dl. Make sure it is extra virgin so that it contains these properties.

5. Watermelon and lemon juice An investigation published in the Journal of Agricultural Food Chemistry showed that a red grapefruit juice can decrease up to 20% the bad cholesterol thanks to the lycopene and limonoids it contains.
 * If you have trouble taking it, Saber Vivir suggests you as an alternative a watermelon and lemon juice, also rich in these antioxidants.

 6. A handful of nuts and a spoonful of seeds Nuts, almonds, pistachios and pumpkin, chia or flax seeds not only provide fiber that helps eliminate bad cholesterol ...
* They are also rich in monounsaturated and polyunsaturated fats that increase the good.
* Of course, they are caloric, so just 25 g of dried fruit a day and a spoonful of seeds added to your yogurt, salads
 
7. Two cups of green tea Unlike other teas, which are made from fermented leaves, those of green tea are steamed, which prevents the deterioration of a potent antioxidant of this plant (epigallocatechin gallate or EGCG).
* It has been shown that EGCG can reduce up to 9 mg / dL of LDL (bad cholesterol).
 
8. Almonds and chocolate:
perfect combination An exquisite snack that has proven to be heart-healthy. * A recent research conducted by Dr. Kris Etherton, from the University of Pennsylvania, has shown that the intake of 20 g of almonds along with ¼ cup of bitter chocolate reduces the level of low density lipoprotein (bad cholesterol) that can form plates in the arteries.