When it comes to cholesterol, many people think it is a “bad molecule” that is harmful to health. In fact, cholesterol is divided into high-density lipoprotein cholesterol and low-density lipoprotein cholesterol. The former has a protective effect on the cardiovascular system and is “good cholesterol”; the latter will adhere to the arterial wall, and once it is excessive, it will cause arteriosclerosis, so it is called “bad cholesterol.” Recently, the Times of India published four articles recommending “foods that help clean up ‘bad’ cholesterol.”
Oatmeal. Dietary fiber plays an important role in maintaining human health and avoiding many diseases such as diabetes and heart disease. Oatmeal contains a special dietary fiber called beta glucan, which reduces the content of low-density lipoprotein, while the high-density lipoprotein content remains the same, which is different from dietary fiber in oats. The special thing about other foods. This means that the body’s total cholesterol and high-density lipoprotein can maintain a more reasonable ratio, which has a preventive effect on heart disease.
Oatmeal is the only whole-grain food approved by the US Food and Drug Administration to lower cholesterol and risk of heart disease, so manufacturers can claim that oats have a protective effect on the heart on food labels. Studies have shown that patients with high cholesterol (above 220 mg / deciliter) consume only 3 grams of soluble oat fiber per day (equivalent to a bowl of oatmeal), and their total cholesterol levels in the blood are reduced.
Soy. Because soy protein can significantly reduce the content of low-density lipoprotein, increase the content of high-density lipoprotein, prevent bad cholesterol from oxidative damage to blood vessels, thus preventing various heart diseases and hypercholesterolemia.
Green tea. Studies have shown that drinking green tea or black tea can reduce blood cholesterol levels and blood pressure, prevent blood coagulation, and thus protect against cardiovascular disease. The benefit of green tea comes from catechins, which are derived from theaflavins, which inhibit oxidative damage caused by bad cholesterol. Tea also contains a lot of folic acid, which helps reduce the risk of heart disease and cancer. People who drink five cups of tea a day can get 25% of the recommended daily intake of folic acid.
Barley. Studies have shown that barley has some unique health benefits, especially for the heart. Its cholesterol-lowering effect is even stronger than oatmeal. Studies have shown that eating barley can lower their cholesterol levels by up to 15% in patients with elevated cholesterol levels. Like oats, barley is also an excellent source of beta glucan. This water-soluble dietary fiber can block the intestinal absorption of fat and cholesterol. The fiber also combines with bile salts to increase the amount of cholesterol removed from the body; it also binds to fat-soluble substances (vitamin E) and inhibits the synthesis of cholesterol in the liver.