Obesity, high blood pressure and high levels of bad cholesterol increase the risk of cardiovascular disease, heart attack and stroke.

More specifically, if you have high levels of bad (LDL) cholesterol and low levels of good (HDL) cholesterol, you should change some lifestyle habits and pay attention to your diet.

It is recommended to eliminate from your diet those foods that increase cholesterol. Here, we primarily mean biscuits, waffles, industrial cakes and desserts that contain hydrogenated or partially hydrogenated vegetable oil or fat.

Soup cubes, salty snacks and bakery products may also contain hydrogenated fats, so it is important to read the declarations carefully. You should avoid meat products, but also egg yolks, seafood and offal. The last three contain high levels of cholesterol.

It is important to eat smaller meals, not to overeat and to prefer unsaturated fats that have a good effect on the circulatory system. That’s why seeds, oats, and avocados are recommended.

For example, two meals that include oats (a total of 60 grams) can reduce LDL cholesterol by 5.63 percent in 6 weeks. But with high cholesterol, a few more foods are welcome.

Of course, to keep cholesterol under control, you need to move regularly and avoid smoking and alcohol. Here’s what you should have on your menu:

Legumes

Legumes are rich in lecithin and fiber, which prevent cholesterol from building up in your blood vessels. Studies have shown that consuming 80 to 140 grams of legumes daily for three weeks reduces total cholesterol by an average of 11.8 mg/dl. This was published in the journal Nutrition, Metabolism and Cardiovascular Diseases.

Whole grains and barley

Many people choose whole grains for breakfast, and they are also great for high cholesterol. They are full of fiber that speeds up the passage of food through the intestines and limits the absorption of cholesterol. Therefore, they are a better choice than refined grains.

Nuts

A study conducted by the American Journal of Clinical Nutrition showed that consuming 40 grams of walnuts per day for six days can reduce total cholesterol by 5.4 percent and LDL cholesterol by 9.3 percent. So reach for a handful of nuts – instead of sweets.

Strawberries, apples, grapes and citrus fruits

This fruit is delicious and sweet, and in addition to fiber, it also contains pectin and polyphenols that accelerate the absorption of lipids. 75 grams of dried apples a day can reduce cholesterol by more than 20 percent, while at the same time raising “good” cholesterol. So, fruits rich in fiber are a good choice.

Fish

Fish is perhaps the most important food for high cholesterol. It is recommended to eat salmon or white fish at least once a week. They are healthy, low-calorie and rich in omega-3 fatty acids, which have an anti-inflammatory effect on blood vessels, which reduces LDL cholesterol.

And, of course, vegetables (without butter)

To keep cholesterol under control, you should try to live a healthy life, and is there anything better than vegetables on your plate? Half of your plate should be vegetables that contain fiber. They neutralize free radicals and prevent the formation of LDL cholesterol, which is the most harmful to blood vessels. Feel free to “season” with olive oil.