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Vegetables that help you lower your cholesterol

Vegetables cannot be missing in your diet and, specifically,  some that are especially advisable to keep LDL-cholesterol levels at bay, or also called “bad cholesterol”

Artichokes

The artichoke, both what we know as the heart of these, and its leaves, help protect the liver and gallbladder and contribute to the elimination of cholesterol. It is rich in chlorogenic and cynarin, which stimulate the liver to increase the production of bile and in turn facilitate the emptying of the gallbladder. This is, in short, the way that the artichoke has to favor the digestion of fats. But depending on how the artichoke is made we will be maintaining or losing the nutrients that will serve both to fight against cholesterol and to support a beneficial diet to lose fat. Excessive cooking, over time or temperature, can cause these properties to be lost. Thus, the most effective way to cook them is steamed or boiled for a few minutes. 

Researchers at the University of Reading have found that an over-the-counter Artichoke Leaf Extract (ALE) can lower cholesterol in otherwise healthy individuals. During the trial, 75 volunteers were given 1280 mg (4 capsules) of an ALE, or matched placebo, each day for 12 weeks results showed a reduction in total plasma cholesterol. Source

 

Eggplant

90% of this vegetable is water, barely has fat and if you eat it with the skin you will be taking advantage of all its fiber. This high water content has been the subject of a research study on cholesterol, carried out by the FAO (Food and Agriculture Organization of the United Nations), which concluded that eggplant water helps to reduce bad cholesterol, due to its high content in chlorogenic acid, which is a natural antioxidant considered one of the most effective in reducing the level of this type of cholesterol. These natural antioxidant are nasunin and terpene phytonutrients.

Eggplant water is an infusion that is enjoying a certain popularity and is prepared with a medium eggplant, a liter of water and the juice of half a lemon. After washing the eggplant well, without getting rid of the skin (to take advantage of its fiber), we should cut it into pieces and add it to a liter of boiling water. After 20 or 25 minutes, once it is softened, we must let the infusion rest for an hour and then proceed to strain it. Pour the water into a bottle, to which we will add the juice of half a lemon, and shake it to mix well.

It is highly recommended to drink up to one liter of eggplant water per day, in glasses of water distributed in all our meals. You can start with one fasting, another after eating, another in the afternoon and ending with one after dinner.

A study was done with rabbits for 4 weeks the rabbits had a significantly lower weight, plasma cholesterol and LDL .. Source

 

Brussels sprouts

This vegetable has a high fiber intake, and of this the greater part is insoluble, which helps to drag fats and sugars to eliminate them from our organism. This is achieved when it prevents these nutrients from reaching the blood transformed into bad cholesterol. In addition, Brussels sprouts are rich in vitamin C, which is a natural antioxidant and acts against circulating fats, helping the formation of good cholesterol, which in turn prevents the formation of accumulated fat in the arterial walls.

Brussels sprouts also provide vitamin E, magnesium and zinc, which are other natural antioxidants and which work as a complement to vitamin C and its properties against the formation of fat in the arteries. In addition, iodine from cabbages stimulates the thyroid gland, which regulates a large number of metabolic processes, and among them those that have to do with the combustion of carbohydrates and fats.

But Brussels sprouts not only have a positive impact on cholesterol levels, their cardiovascular benefits are greater if we add their ability to reverse certain vascular damage thanks to the anti-inflammatory effect of isothiocyanate sulfate contained in cabbages, which prevents the occurrence of heart attacks , arteriosclerosis and cardiac ischemia.

Okra

Okra helps reduce the level of bad cholesterol due to its content of pectin, a type of soluble fiber that helps to alter the production of bile in the intestine and help in the elimination of cholesterol and the formation of clots deposited.Originally from Northeast Africa, this vegetable is loaded with nutrients and can give you a lot of health benefits. This helps especially for diabetes , asthma , kidney disease and cholesterol.

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