Foods rich in soluble fiber such as oats, whole grains, eggplant, and okra help reduce bad cholesterol, contributing to preventing the risk of cardiovascular disease and stroke.
Bad cholesterol (LDL) is the main risk factor for atherosclerosis. This condition causes plaque to accumulate in the blood vessels, increasing the risk of developing cardiovascular disease and stroke.
Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said some foods rich in soluble fiber help reduce LDL. Soluble fiber binds to cholesterol, precursors in the digestive system, pushing bad fats out of the body before they enter the bloodstream.
Oats: Eating oats for breakfast is a quick way to help lower cholesterol. Oats provide 1-2 g of soluble fiber per serving. Eat this food combined with some fruits such as bananas or strawberries to increase the amount of fiber and vitamins. Adults should supplement 20-35 g of fiber per day, of which 5-10 g is soluble fiber, which helps prevent heart disease and stroke.
Barley and whole grains: Similar to oats and barley, whole grains contain soluble fiber that helps reduce cholesterol. They also support cardiovascular health and effectively control blood sugar.
Beans: Beans are rich in soluble fiber, increasing the feeling of fullness longer, beneficial for weight control. Beans such as lentils, chickpeas, and black beans are rich sources of nutrients and suitable for a healthy diet.
Eggplant and okra: These two foods are low in calories, rich in soluble fiber, reducing cholesterol absorption into the blood. Consuming 5-10 g of soluble fiber per day supports LDL reduction.
Eggplant is rich in nutrients, contributing to reducing bad cholesterol. Image: Bui Thuy
Nuts: Almonds, walnuts, peanuts, and other nuts contain heart-healthy fats. Dr. Tra Phuong cited some studies showing that adults consuming about 57 g of nuts per day can reduce LDL by 5%.
Vegetable oil: Vegetable oils such as canola oil, sunflower oil, and olive oil are good choices to replace butter and animal fat when cooking. Vegetable oils can help reduce bad cholesterol, without affecting heart health.
Apples, grapes, strawberries, citrus fruits: These fruits are rich in vitamin C, pectin, and antioxidants. These nutrients help reduce LDL and fight free radicals, thereby reducing oxidative stress and inflammation.
Soybeans: Soy milk and tofu are healthy sources of protein, helping to reduce bad cholesterol. Consuming 25 g of soy protein per day can reduce LDL by 5-6%.
Fatty fish: Eat salmon and mackerel 2-3 times a week to provide omega-3, reduce triglycerides and protect the heart by preventing abnormal heart rhythms.
Doctor Tra Phuong recommends that people with high blood fat have regular health checks and combine diet with scientific exercise habits. Thanks to that, patients reduce blood fat, reducing the risk of developing cardiovascular disease and stroke. Adding natural nutrients GDL-5 (Policosanol from South American sugarcane pollen) contributes to regulating HMG-CoA reductase enzyme and strengthening cell receptors. This substance can reduce total cholesterol, bad cholesterol and triglycerides, improving atherosclerosis.