Adding almonds to yogurt, eating lentils with brown rice, garlic and onions, and green tea with lemon are combinations that can reduce cholesterol in the body.
Cholesterol is a waxy substance found in the body that is essential for various functions, including hormone production and ensuring the integrity of cell membranes. Cholesterol imbalance, especially high levels of bad cholesterol (LDL), causes high blood fat, which can lead to cardiovascular diseases such as heart attack and stroke.
Maintaining cholesterol balance is important to support overall health and prevent related complications. Combining a variety of foods not only adds beneficial nutrients but also helps reduce bad cholesterol. Here are some suggestions.
Garlic and onions
These two common ingredients in cooking both have blood fat-reducing properties. Garlic contains allicin which helps reduce cholesterol levels. Onions provide antioxidants and beneficial compounds, especially quercetin and flavonoids, which can lower both triglycerides and bad cholesterol. Add onions and garlic to curries, soups and other dishes for heart-healthy flavor.
Eat almonds with yogurt
Almonds provide heart-healthy monounsaturated fats and protein, which can reduce LDL cholesterol. Meanwhile, yogurt has probiotics, which improve digestion and reduce inflammation. Both of these dishes can be combined together for a nutritious breakfast or snack.
Green tea and lemon
Green tea is a drink rich in antioxidants that is good for people with high blood fat. On the other hand, lemons provide flavonoids, suppress inflammation, improve blood vessel function, and support healthy cholesterol levels. Flavonoids in lemons help prevent heart disease. You can squeeze half a lemon directly into a cup of green tea and enjoy. Eating both of these foods together is a healthy choice.
Lentils with brown rice
Lentils are rich in fiber and protein, contributing to maintaining blood fat balance. Brown rice is a healthy whole grain. Eating brown rice adds fiber, contributing to reducing fat absorption, thereby maintaining balanced blood cholesterol levels.
Turmeric and black pepper
Piperine is a substance found in black pepper that helps the body absorb curcumin in turmeric. Both turmeric and black pepper have anti-inflammatory and cholesterol-lowering properties. The combination of two spices both enhances the flavor of the dish and is good for the heart.
Eat fruits and vegetables
Eating fruits and vegetables is an easy way to lower LDL cholesterol. These are all sources of vitamins and antioxidants that help prevent the oxidation of LDL cholesterol and the formation of plaque in the arteries. People with high blood fat should eat fruits and vegetables every day to maintain cholesterol balance. Add carrots, kale, cucumbers, apples, pears, and tomatoes to salads and smoothies to get more beneficial nutrients.