Which foods are effective in lowering cholesterol?

High cholesterol is bad for health, so we need to pay attention to a correct and healthy diet to help lower cholesterol. Foods like soybeans, oatmeal, salmon, and olive oil can better help us lower cholesterol.

1. Soybeans

Beans are nature's cheapest, most common and most effective anti-cholesterol food, said Dr. James Andrews of the University of Kentucky School of Medicine.

Studies have shown that eating 28 grams of beans a day can reduce total cholesterol, LDL (bad cholesterol) and triglycerides by 10%.

The U.S. Food and Drug Administration (FDA) has approved food companies to label soy products with the health benefits of "soybeans can lower cholesterol and prevent cardiovascular disease."

If you want to lower your cholesterol, you can include soy products such as tofu, soy milk, and miso in your daily diet. People with a family history of cardiovascular disease should not forget to put a large piece of braised tofu on their plate when eating buffet at noon every day.

2. Oatmeal

A cup of oatmeal in the morning is a great heart-friendly breakfast.

The main substance in oats that destroys cholesterol is called "β-glucan", which is a soluble fiber that can hinder the production and absorption of cholesterol.

Studies have found that eating just two-thirds of a cup of dry oatmeal a day can lower cholesterol by 16%.

3. Salmon

When you want to eat meat, it is recommended that you eat fish. Omega-3 fatty acids in fish are good for your heart in many ways. For example, Omega-3 fatty acids can lower blood pressure and triglycerides, and can also prevent stroke.

From the perspective of cholesterol alone, Omega-3 fatty acids can also increase the good cholesterol (HDL) in the blood. Studies have found that if people with normal cholesterol eat one pound of salmon a day for 40 consecutive days, their HDL will increase significantly.

Not only salmon, other deep-sea fish rich in Omega-3 fatty acids can also increase HDL, such as tuna, sardines, mackerel, etc.

4. Olive Oil

The more saturated the oil (such as lard), the higher the cholesterol content will be, and it is not recommended.

Unsaturated oils (such as salad oil and sunflower oil) can lower cholesterol, but they will also lower good cholesterol (HDL).

Olive oil is the best choice because its monounsaturated fatty acids can lower cholesterol while maintaining the amount of good cholesterol. Other oils such as canola oil have the same effect.

Olive oil has been continuously recommended in recent years because it contains antioxidants such as vitamin E and polyphenols, which can protect bad cholesterol from oxidation.