Lowering blood lipids is a health concern for many people. High blood lipids not only increase the risk of cardiovascular and cerebrovascular diseases but also lead to other health problems. Fortunately, through dietary adjustments, we can effectively reduce blood lipid levels. Here are 10 foods that help lower blood lipids and are beneficial for health.
1. Fish
Fish is rich in Omega-3 fatty acids, which can lower levels of triglycerides and cholesterol in the blood. Eating fish regularly, such as salmon, cod, and mackerel, can effectively prevent cardiovascular and cerebrovascular diseases.
2. Nuts
Nuts are rich in healthy fatty acids, fiber, and antioxidants, which can lower low-density lipoprotein cholesterol levels in the blood. Eating nuts regularly, such as walnuts, almonds, and cashews, can improve blood lipid levels.
3. Olive Oil
Olive oil is a healthy fat that has a significant effect on lowering blood lipids. The monounsaturated fatty acids in olive oil can increase high-density lipoprotein cholesterol levels while lowering low-density lipoprotein cholesterol levels. Using olive oil for cooking and seasoning can improve blood lipid levels.
4. Soy and Soy Products
The plant estrogens and dietary fiber in soy can lower cholesterol levels. Eating soy products regularly, such as tofu, soy milk, and soybeans, can improve blood lipid status.
5. Oats
Oats are a nutritious food that is beneficial for lowering blood lipids. The beta-glucan in oats can reduce cholesterol absorption and is rich in soluble fiber, which helps lower blood lipids. Eating oatmeal, oat porridge, and other oat-based foods regularly can improve blood lipid levels.
6. Vegetables and Fruits
Vegetables and fruits are rich in dietary fiber, vitamins, and minerals, which can lower cholesterol levels. Eating vegetables and fruits regularly, such as apples, oranges, carrots, and spinach, can improve blood lipid indicators.
7. Legumes
Legumes are rich in dietary fiber and plant protein, which can lower cholesterol levels. Eating legumes regularly, such as red beans, black beans, and green beans, can improve blood lipid status.
8. Tea
The tea polyphenols in tea can reduce cholesterol absorption and have antioxidant and anti-inflammatory effects. Drinking green tea, black tea, and oolong tea regularly can improve blood lipid levels.
9. Garlic
The sulfur compounds in garlic can lower cholesterol synthesis and have antiplatelet aggregation and antioxidant effects. Eating garlic regularly can improve blood lipid status.
10. Yogurt
The lactobacillus in yogurt can lower cholesterol synthesis and is rich in protein and calcium. Drinking yogurt regularly can improve blood lipid indicators.
Summary: Through proper dietary adjustments, we can choose some foods that lower blood lipids, such as fish, nuts, olive oil, soy and soy products, oats, vegetables and fruits, legumes, tea, garlic, and yogurt, to improve blood lipid levels.
