The foods that lower cholesterol the most according to science and that should be in your daily diet

 

Cholesterol, a fatty substance present in every cell in the body, plays a crucial role in the production of hormones, the absorption of vitamins and the construction of cell membranes, according to the Medline Plus website. However, excess cholesterol, especially the LDL type (the "bad" cholesterol), can become a silent threat to cardiovascular health. Therefore, there are foods in our daily diet capable of lowering cholesterol quickly, but what are they?

The 5 foods to reduce cholesterol quickly

According to cardiologists at Harvard University, some foods to reverse the problem are:

1. Strawberries

Consuming strawberries reduces cholesterol and triglyceride levels in the blood, according to several studies. Its high antioxidant content helps reduce fat oxidation, which prevents the accumulation of deposits of lipoprotein particles (LDL cholesterol) in the arteries.

According to a study from the University of Nevada, strawberries reduce total cholesterol and are one of the most cardioprotective fruits.

2. Oats

Harvard University advises as a first step to reducing cholesterol, eating a bowl of oats for breakfast, which provides about 2 grams of soluble fiber.

3. Extra virgin olive oil

Harvard cardiologists have detailed that liquid vegetable oils help reduce cholesterol, but the best choice is olive oil, the star food of the Mediterranean diet. It basically contains oleic acid (monounsaturated fatty acid) and there is scientific evidence that this good fat helps reduce LDL or bad cholesterol and increases HDL or good cholesterol.

4. Grapes help clean the arteries, according to a study by the University of California, in the United States, published in the scientific journal Nutrients.

5. Soya Beans

Consuming soy or foods made with it, such as tofu and soy drinks, helps regulate cholesterol.

Studies show that consuming 25 grams of soy protein per day (280 grams of tofu or two and a half cups of soy milk) can reduce LDL cholesterol by 5% to 6%.