If you're already eating heart-healthy foods, keep going.!

But if the idea of \u200b\u200b\u200b\u200bhealthy eating came to you recently, you will probably be interested in the list of 12 foods to fight cholesterol, which is offered by American experts:.

Oatmeal.

If you're looking for a way to lower your cholesterol, change your breakfast first.. Switch from scrambled eggs and bacon to oatmeal. A recent study showed that eating oatmeal every day lowered " The key component of oatmeal in this case is beta-glucan, which binds low-density lipoproteins (LDL), which are dangerous for your heart..

Red wine.

Scientists give us another reason to drink red wine. It turns out that the high-fiber Tempranillo Pyrenean grape used in Rioja wine significantly lowers cholesterol.. A study conducted at the Department of Metabolism and Nutrition of the Universidad Complutense de Madrid (Spain) found that regular consumption of a dietary supplement based on this grape reduces LDL by an average of 9%. And in people with high cholesterol - by as much as 12%!

Salmon.

Omega-3 Fatty Acids Are a Natural Miracle That Various Researchers Say May Prevent Coronary Heart Disease, Dementia, and More. Omega-3 acids normalize the lipid profile. According to Loma Linda University (USA), replacing saturated animal fats with salmon, sardines or herring helps to raise the level of "

nuts.

For supporters of a healthy lifestyle, nuts are one of the integral parts of the diet.. A study published in the American Journal of Clinical Nutrition found that just 1.5 ounces of walnuts 6 days a week for a month resulted in a 5.4% reduction in total cholesterol and as much as 9.3% in LDL.. Almonds and cashews are also suitable. However, nuts are very high in calories, and this should be taken into account when compiling your menu.. Do not consume more than 1-1.5 ounces of this product per day.

Tea.

Tea has long been known for its pronounced anti-cancer properties, which are due to the high content of antioxidants.. But tea is also useful for high cholesterol.. Regular consumption of black tea leads to a 10% reduction in LDL-C in just 3 weeks, according to USDA-sponsored study.. Therefore, the US Department of Health believes that tea reduces the risk of coronary artery disease..

Beans.

Beans are very good for your heart. Researchers at Arizona Polytechnic University found that daily addition of just? a cup of beans in soup helps lower LDL by an average of 8% in a short period. Beans are very rich in fiber, which reduces the absorption of cholesterol from certain foods.. In addition, this product can easily meet a third of your daily fiber requirement..

Chocolate.

The sweet side of healthy eating. It is a powerful antioxidant and a valuable product for normalizing cholesterol.. In 2007, scientists conducted a study in which participants were given a small amount of cocoa powder every day for 12 weeks.. This dietary supplement led to a 24% increase in “good” cholesterol compared to 5% in the control group.. Dark chocolate, although bitter in taste, contains 3 times more antioxidants than milk chocolate..

Margarine.

Switching to a vegetable sterol-rich margarine like Benecol or Promise activ can lower your total cholesterol. Plant sterols reduce cholesterol absorption. The AJCN reported that a diet high in plant sterols reduced total cholesterol by 3.5%..

Garlic.

Garlic is not just a wonderful seasoning for many meat dishes.. It kills pathogenic bacteria, lowers cholesterol, prevents blood clots, reduces blood pressure.. New study finds that garlic helps stop the growth of atherosclerotic plaques on the walls of arteries. To achieve this effect, just 2-4 cloves per day are enough..

ten. Olive oil.

The Good News: Cholesterol Can Be Used Every Day in Hundreds of Different Meals. A key ingredient in the Mediterranean diet, olive oil is high in monounsaturated fatty acids (MUFAs) that can keep your " Switching from animal fats to olive oil will keep your heart healthy. The product can be added to salads, fish and poultry dishes.

eleven. Spinach.

This popular food is high in lutein, a pigment found in leafy vegetables and egg yolks..

Lutein has a reputation as an excellent natural remedy for age-related macular degeneration, a leading cause of blindness in the elderly.. American researchers say that only? cups of spinach a day significantly reduce the risk of myocardial infarction.

12. Avocado.

Avocados are a valuable source of heart-healthy monounsaturated fatty acids.. Avocado helps raise HDL and lower LDL. Avocados have more beta-sitosterol than any other fruit.. But avocados are very high in calories (300 kcal plus 30 grams of fat per medium avocado), so eat them in moderation..

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