High cholesterol has long been considered one of the leading risk factors for cardiovascular disease and is a common cause of death worldwide. In particular, HDL (the good kind of cholesterol) plays an important role in protecting the walls of blood vessels and preventing atherosclerosis. The recommended HDL level is 40 mg/dL or higher.
In addition to taking medication when necessary, some changes in your daily diet can significantly improve your cholesterol levels.
What foods help improve cholesterol levels?
Here are some foods that are close, easy to find, but have a powerful effect on supporting cardiovascular health:
1. Chia seeds
Chia seeds may be small, but they are packed with impressive nutrients. They are a rich source of soluble fiber, a substance that can bind to cholesterol in the intestines and help remove it from the body. In addition, chia seeds also contain a large amount of vegetable protein and calcium.
Effective tips:
Soaking chia seeds in warm water for about 15 minutes before use will help them expand evenly, making them easier to digest and absorb better. You can add them to unsweetened yogurt, mix them with oats or blend them with fruit into a smoothie. Using about 1-2 tablespoons per day is reasonable.
2. Wheat bran
Not only is it a byproduct that is often overlooked in the process of processing wheat flour, wheat bran is actually a “treasure” of nutrition, especially fiber. The abundant amount of soluble fiber in wheat bran helps slow down the absorption of fat and sugar, thereby helping to stabilize blood cholesterol levels.
In addition, adding wheat bran also gives you a feeling of fullness for a long time, helping you limit snacking, indirectly contributing to reducing bad cholesterol (LDL) from unhealthy foods.
Tips for effective use:
Start with a small amount if you are not used to eating a lot of fiber (about 1 tablespoon/day), then gradually increase. Can be mixed into porridge, soup, or sprinkled on chopped fruit. Drink enough water during the day to avoid bloating or constipation.
3. Fenugreek seeds
Fenugreek seeds dana is commonly used to control digestive and cardiovascular problems. Modern studies have shown that this seed has the effect of reducing fat absorption in the intestine and inhibiting the production of cholesterol in the liver. Thanks to its high content of soluble fiber, fenugreek seeds dana also helps control triglyceride levels (a type of fat in the blood that is often increased in people with unstable cholesterol).
Tips for effective use:
Soak 1 teaspoon of fenugreek seeds in warm water overnight, drink the water the next morning and eat the whole seed on an empty stomach. Can be used regularly 5 days/week. In addition, you can also lightly roast the seeds and grind them into powder, sprinkle on dishes.
4. Walnuts
One of the best nuts for heart health, walnuts are especially rich in omega-3 fatty acids. Omega-3s are unsaturated fats that are known to reduce inflammation, protect blood vessels, and improve cholesterol levels. Research shows that adding a small amount of walnuts each day (about 28–30 grams) can help increase HDL and reduce LDL.
Effective tips: Because nuts are high in energy, you should use them in moderation to avoid excess calories. Just 4–5 walnuts/day is enough. Use them as a snack between meals, or mix them into salads, oatmeal, or blend them into smoothies. If you want to add flavor, you can lightly roast them without salt or oil.
