Together with semi-finished products, meat products and junk food, cholesterol enters the body - a substance that sticks together in plaques and settles on the walls of blood vessels. The more such “interference”, the narrower the lumen of the vessel, and the worse the blood circulation in it.
The habit of eating junk food and steaks leads to an increased risk of thrombosis, embolism and stroke, precisely because of the accumulation of large doses of cholesterol. It is especially important to track its level to people after 45 years.
Since the harmful component enters the body from food, it is possible to enter products that simultaneously destroy it in the menu. A balanced diet must include ingredients that control cholesterol to prevent atherosclerosis and thrombosis.
Consider 10 common foods that effectively dissolve cholesterol plaques in the body.
10. Tomatoes
Affordable vegetable is often present on our menu in the form of salads, juice and homemade tomato pastes. No wonder all people strive to combine meat dishes with tomato sauces - experience suggests that cholesterol and slags must be neutralized.
What helps eliminate the harmful substance? Tomatoes in excess contain the plant component lycopene, which reduces the concentration of low density lipoproteins, which include cholesterol.
Surprisingly, the absorption of lycopene is more facilitated by stewed or steamed tomatoes, combined with a small amount of olive oil and garlic.
9. Apples
An inexpensive and common fruit that can be purchased even in the "stagnant" winter months, when other plant products are not so available. Apples are not inferior to exotic fruits, they contain organic acids, fiber, magnesium, and also pectin necessary for eliminating cholesterol.
In order to prevent the development of atherosclerosis, it is recommended to eat about 2 apples per day. A good effect is demonstrated by natural fresh, as well as compotes (including closed ones). Steam apples with honey also retain their beneficial properties.
8. Pears
Apples, of course, are good, but pears are better. This proves the increased content of pectin in them - a plant component that binds and removes various toxins and toxins from the body, including cholesterol plaques. You can make delicious mashed potatoes, as well as smoothies (in combination with apples or mangoes) from pears. Baked pears canned in their own juice, stewed will also benefit. But it’s best to cook a fresh fruit salad with pear, oat bran and sour-milk dressing - a real blow to cholesterol!
7. Avocado
Recently, the overseas fruit is not such a wonder. Green round fruit can be purchased at a large supermarket for a reasonable price, given that the fruit is quite concentrated. It contains monounsaturated fats, and pectin, and fiber, and oleic acid, and antioxidants. The fruit effectively reduces the level of low density lipoproteins, while stabilizing the concentration of HDL (popularly called “good cholesterol”). Avocado at the same time tones up the heart muscle, which has a beneficial effect on blood flow even with advanced atherosclerosis.
Beta-sitosterol in the composition maintains the level of healthy cholesterol necessary for normal life.
6. Pine nuts
Actually, any nuts contain monounsaturated fats that are safe for the body, which replenish the level of "healthy" cholesterol and ensure the purity of blood vessels. The composition of pine nuts contains phytosterols, which interfere with the absorption of bad cholesterol from animal food, reduce its current level, and prevent atherosclerosis.
Remember that pine nuts are very high in calories - having cleared the vessels of plaque, you can get “ears” on the hips. Therefore, in order to reduce cholesterol, it is better to choose vegetables and fruits.
5. Mango
A ripe exotic fruit, like a pear, is abundant in pectin. This dietary component binds and removes cholesterol molecules better than others, and also dissolves other lipids in the body, preventing obesity and endocrine diseases. Separately, it should be noted an extract from mango seeds, which helps to activate metabolism, regulate metabolic processes, as a result of which atherosclerotic plaques and other fats are removed from the body.
Mango is ideal for mashed potatoes, fruit salads, and preserves. The fruit goes well with meat dishes.
4. Grapes
Dark varieties (red, wine, black and others) are able to reduce the concentration of bad cholesterol by almost 10%. Phytosterols and bioflavonoids are found both in berry juice, and in seeds, peel, so it is better to eat grapes fresh and whole. Natural dyes in red varieties best remove plaque from blood vessels.
Grapes can be consumed in fruit salads, sauces and juices, healthy smoothies. Some doctors recommend drinking homemade red wine to lower cholesterol - do not follow such an advertisement! How can ethyl alcohol have a positive effect on the state of blood vessels if it leads to their expansion, decrease in permeability and decrease in tone? On the contrary, vulnerability to various slags and plaques increases, the lumen narrows, resulting in impaired blood flow.
3. Strawberries
Delicious seasonal berry contains high concentrations of pectin and dietary fiber. Active components bind lipid and oil molecules, removing them from the body. According to studies, daily consumption of 100-500 g of ripe berries can reduce the concentration of cholesterol by almost a third, and this is a very high figure. For these purposes, both fresh and dried, frozen strawberries will do. It makes delicious sauces and smoothies, yogurt cocktails, jams, and is also added to fruit salads and pastries. The highest concentration of pectins is found in fresh berries, so use the summer season to prevent atherosclerosis.
2. Almonds
As well as pine nuts, almonds can effectively reduce the concentration of bad cholesterol (according to some sources, by 7-10%). To achieve this effect, you need to consume half a glass of nuts per day. However, to prevent an increase in body fat mass, doctors recommend lowering the dosage to a quarter cup (a handful), which will also reduce cholesterol daily by 5%. To improve the effectiveness, add bitter spicy nuts to baked goods (does not lose properties), fruit salads. It is very good to combine this nut with morning oatmeal, which will make it possible to inflict a powerful “blow” on the already formed plaques.
1. Oatmeal
And here is the leader of our review - cheap, tasty, satisfying and healthy oatmeal. According to the data obtained, flakes or bran from oats in 1.5 months reduce the concentration of cholesterol by 5.5%. And if you add various nuts, dried strawberries, grapes and mangoes to them, the result will be amazing. The best effect is demonstrated by oat bran, which effectively reduces the level of low-density lipoproteins, cleans vessels from toxins and toxins, and provides gastrointestinal cleansing (which subsequently positively affects the absorption of other useful components). Beta-glucans or soluble fiber (gives a viscous consistency to porridge) perfectly connects existing plaques and widens the lumen of blood vessels.
As we can see, the list contains products available in any season and for different budgets. Someone will lean on fruit or vegetable smoothies, others will choose a healthy breakfast of oatmeal and nuts, and still others will prefer salads from fruits available in our region. All foods rich in pectins and fiber are indispensable in the fight against bad cholesterol.