4 vegetables that help reduce bad cholesterol

Cauliflower, kale, turnips, and carrots are rich in soluble fiber and nutrients that help control bad cholesterol and protect heart health.

Lack of exercise, obesity, heavy drinking, smoking, poor diet, high blood pressure, high cholesterol all reduce cardiovascular health. Cholesterol is the culprit that causes heart attacks and coronary artery disease. The following vegetables can help reduce bad cholesterol and the risk of cardiovascular disease.

Green and white broccoli

Broccoli is high in soluble fiber and contains sulforaphane, which helps reduce the body's triglyceride levels. In the digestive tract, fiber binds to bile acids, making it easier to excrete cholesterol. In addition, broccoli is also low in calories, so eating a lot can still help maintain a healthy weight.

Cauliflower is rich in plant sterols, a type of lipid that prevents the intestines from absorbing cholesterol. At the same time, cauliflower contains sulforaphane, which also helps reduce fat accumulation in the arteries.

Kale

Potassium, fiber, folate, and calcium are abundant in kale. These substances help reduce LDL levels (known as bad cholesterol that increases the risk of heart disease). Kale also helps lower blood pressure, and is rich in lutein, which helps reduce the accumulation of bad cholesterol in the body.

Radish

Radishes contain anthocyanins, which also help lower LDL levels and reduce inflammation in the veins and arteries. They are also rich in minerals like calcium and potassium, antioxidants that help reduce high blood pressure and the risk of developing heart disease. The nitrates in radishes (a type of salt) help improve blood flow.

Carrot

Carrots help keep the heart healthy. The reason is that beta-carotene contained in vitamin A is metabolized by the body, helping to reduce bad cholesterol levels in the blood. In addition, consuming carrots changes bile acid secretion and antioxidant status, thereby indirectly having a beneficial effect on the cardiovascular system.

A 2022 review found that carrots may protect against high blood pressure. Another 2018 review also concluded that yellow-red-orange vegetables (like carrots) are protective against heart disease.

How much should I eat daily?

Every day, people should eat at least 25 grams of fiber, without taking additional supplements. Vegetables can be processed into juice, soup, stir-fried, steamed, fermented while still retaining their nutritional value.

With radishes, eating too much can cause a decrease in thyroid hormone production in people with iodine deficiency, so it should be eaten in moderation. Meanwhile, a cup of cooked kale provides 3.6% of the daily potassium requirement for an adult, and can be made into salads or juices.

Chile (According to Healthshots, WebMD, Medical News Today )

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