In today’s fast-paced world, poor dietary habits, stress, and lack of sleep can easily lead to various health issues. Conditions such as hypertension, high cholesterol, and diabetes are becoming increasingly common. Specifically, high cholesterol can lead to symptoms like cold hands and feet, numbness, and muscle cramps. Incorporating certain foods into your diet can significantly lower lipid levels and promote vascular health.
5 beneficial foods to lower cholesterol
1. Soybeans
Soybeans are a powerhouse of protein with minimal saturated fat, making them an excellent choice for maintaining healthy cholesterol levels. Regular consumption of soy products, such as soy milk or tofu, can reduce cholesterol, triglycerides, and low-density lipoprotein (LDL) in the blood. The high-quality protein in soybeans strengthens the body and provides phytoestrogens that protect the blood vessels.
2. Oranges
Rich in plant sterols, oranges can be enjoyed as a refreshing juice or a whole fruit. Consuming oranges helps lower cholesterol levels, and their potassium and vitamin C content aids in vascular dilation and blood pressure stabilization.
3. Garlic
Garlic is known for its sulfide content, which can reduce lipid levels. However, its intense flavor and potential to cause mouth, stomach, and intestinal irritation, not to mention bad breath, make it less appealing to eat raw for many people. Adding garlic to dishes can be a more palatable way to enjoy its benefits. Regularly consuming a few cloves can help manage high blood pressure and help control the condition.
4. Spinach
Spinach is loaded with various micronutrients, antioxidants, and potassium. Eating spinach in moderation can lower body lipids, nourish the blood, stop bleeding, and moisturize dry areas. The dietary fiber in spinach also supports bowel movements and prevents constipation. Iron-rich spinach is particularly beneficial for individuals with iron-deficiency anemia.
5. Onions
Onions contain carbohydrates, dietary fiber, prostaglandin A, vitamin B, vitamin C, and carotene. Regular consumption of onions can reduce blood viscosity and increase coronary artery blood flow, thus effectively preventing the formation of blood clots. Onions benefit individuals with high blood pressure, high blood sugar, high cholesterol, rheumatoid arthritis, or coughs, improving overall health conditions.
Additional dietary recommendations
Beyond these five foods, individuals with high cholesterol can also eat more oats, yams, white fungus, celery, hawthorn, corn, and apples. A diet low in fats and salts is crucial for managing cholesterol levels. Avoiding smoking and alcohol, and regular exercise like swimming, running, walking, yoga, or cycling, can significantly improve levels and overall health.
Health implications of prolonged high cholesterol
Chronic high cholesterol can lead to severe complications, including heart disease, stroke, kidney disease, pancreatitis, gallstones, and dementia, posing significant risks to life. Regular health check-ups are vital for monitoring and managing health conditions, with timely treatment necessary for any detected abnormalities to improve health outcomes.
Translated by cecilia, edited by Amanda
