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The foods that reduce cholesterol

Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, I'm presenting some foods that have been proven to reduce cholesterol. If your cholesterol levels are not normal, you'd better make sure that you eat these foods as often as possible. Onions. Onion is one of the healthiest foods you can eat, because it's rich in antioxidant, anti-inflammatory and anticancer substances. At the same time, onions contain a substance called quercetin, which seems to significantly reduce cholesterol. So, next time you prepare a salad, don't forget to add onions. The salad will become much healthier and much tastier. Garlic. Garlic holds a strong position in our traditional cuisine, but unfortunately, due to its smell, I've noticed that people have been using it less and less over the last years, especially when it's raw. This is very unfortunate, because garlic is maybe the healthiest food we can eat. A study published in 2016 showed that garlic can reduce cholesterol by even 30 mg/dL. This reduction is considered very noteworthy and comparable to some herbal products that are believed to reduce cholesterol. Garlic should ideally be eaten raw to be effective. But if you eat it cooked, you should make sure that you also eat a small amount of raw garlic or onion, in order to maximize its health benefits. Mushrooms. Mushrooms are a super food, namely a food that contains a lot of nutrients packaged in very few calories. Mushrooms have many health benefits, including cholesterol reduction. All kinds of mushrooms help a lot, although most studies that have been published concern shitake mushrooms. However, don't limit the flavor palette that mushrooms can offer, and make sure you include as many mushrooms as possible in your diet, from as many kinds of mushrooms as possible. Especially if you find wild mushrooms from trustworthy sources, you should know that their taste is really extraordinary. Avocado. Avocado appeared in Greek cuisine just two decades ago, but I've noticed that many people have adopted it and eat it regularly, which makes me really happy, because avocado is very nutritious, tasty and practical. Its consumption offers many benefits to our health, one of which is the reduction of cholesterol. The good thing with avocado is that it's really easy to consume as breakfast, with a little bit of lemon, as well as in the salad, which makes it more interesting. Guacamole, which combines the wonderful avocado with raw onions, has an even stronger effect on cholesterol reduction. Chili peppers. Unfortunately, most people don't consume spicy foods often, or they usually don't eat any spicy food at all, and unfortunately, they miss the chance to make their food much more interesting and much more nutritious. The substance causing this pleasant burn in chili peppers is called capsaicin, and it seems to be the substance that offers a lot of benefits to our health. These benefits include the reduction of cholesterol. Chili peppers are very practical, because we can eat them chopped in our salad or our food, but we can also use them ground for even greater convenience. The good thing is that the health benefits are maintained in both cases. Fruits. Fruits can reduce cholesterol, especially if they replace sweets as a dessert. As I've repeatedly said on this channel, fruits are full of antioxidant, anti-inflammatory and anticancer substances, and they offer uncountable health benefits. These include the help in the reduction of cholesterol. Fruits are so important for our health that you can eat them whenever you want, namely with lunch, after lunch, before lunch, even in your lunch. Whenever you wish. The only thing that matters is that you eat a lot of them. In the two medical nutrition centers that I lead, I've often heard people saying that they avoid fruits because they're afraid they'll gain weight. When I hear such things, I'm concerned, because fruit is one of the heathiest foods you could eat. Rarely have I recommended the restriction of fruit consumption for someone to lose weight. Fruits don't lead to weight gain. People that eat too many fruits surely eat too many fattening foods too. Therefore, this is what makes them gain weight, not fruits. Dried nuts. Dried nuts are very nutritional, and their many health benefits include the reduction of cholesterol. But you should eat them unsalted for them to benefit you. Otherwise, the excessive salt they contain causes problems to the vessels. Moreover, you shouldn't eat excessive amounts of dried nuts. Although they're a complete and healthy food, you should bear in mind that you can't eat them uncontrollably. These are the foods that have been proven by significant and large studies to reduce cholesterol, within the context of a healthy and balanced diet. Of course, to experience a great benefit from these changes in yo