Different foods can help lower cholesterol in different ways. Some provide soluble fiber, which binds to cholesterol and its precursors in the digestive system and pulls it out of the body before it enters the bloodstream. Others provide the body with a variety of unsaturated fatty acids, which directly lower LDL.
Vegetables are a well-known food group that are highly nutritious and offer a variety of health benefits. Several studies have proven that vegetables can help lower blood cholesterol. While all vegetables are heart-healthy, dark green leafy vegetables are especially high in nutritional value.
Dark green leafy vegetables, such as kale and spinach, contain lutein and other carotenoids, which have been linked to a reduced risk of heart disease. Carotenoids act as antioxidants to scavenge harmful free radicals that can lead to atherosclerosis.
Dark green leafy vegetables can also help lower cholesterol levels by binding to bile acids and allowing the body to excrete more cholesterol before it enters the โปรโมชั่น ufabet bloodstream, making them a good cholesterol-lowering vegetable. In addition, studies have shown that lutein helps reduce levels of “bad” cholesterol, which is caused by oxidation, and may help prevent cholesterol from sticking to artery walls.
12 types of vegetables and herbs
- Kale
- Cabbage and cruciferous vegetables
- basil
- coriander
- Rosemary
- ginger
- garlic
- Black pepper
- Red chili
- peppermint
- Oregano
- Spinach
Value and benefits of vegetables and herbs
A diet rich in green leafy vegetables is very good and essential for the cardiovascular system. Since green leafy vegetables are rich in dietary fiber and antioxidants, they are low in calories and are essential for maintaining a healthy weight. Some vegetables are especially high in pectin, a type of soluble dietary fiber that helps lower cholesterol. Here are the names of vegetables that can be easily added to your daily diet:
- Kale: A vegetable rich in potassium, magnesium, antioxidants, and dietary fiber, kale is good for your heart. The minerals in cruciferous vegetables (including cabbage and Brussels sprouts) can effectively counteract the effects of sodium, helping to prevent high blood pressure and lower blood cholesterol.
- Herbs and Spices: Spice up your food with herbs and spices whenever you can. These will help you reduce the amount of seasonings that are high in saturated fat while maximizing the flavor. Herbs and spices are also high in antioxidants, which can help improve cholesterol levels when used in combination with vegetables. Some herbs that have cholesterol-lowering properties include basil, coriander, rosemary, sage, ginger, garlic, tarragon, black and red peppers, mint, and oregano.
- Spinach: Adding spinach to your daily diet can help lower cholesterol by increasing the body’s production of nitric oxide (NO), which helps dilate blood vessels and reduce the risk of atherosclerosis.