9 foods that reduce cholesterol

Jun 13, 2017 | | Say something

9 Foods That Lower Cholesterol What are we supposed to eat when the level of blood cholesterol is high? In addition to increased physical activity, you also need less animal fat.

Excess weight is directly related to increased levels of triglycerides and cholesterol, ie, the risk of heart disease and therefore weight loss is the first step in the fight against cholesterol.

successful weight loss involves eating several small meals. You should divide food intake by at least three or five meals a day ideally.

Reducing the amount of milk and dairy products. And also, avoid eating full fat cheese (45% fat). When you eat meat, you must remove all visible fat, because the meat contains a sufficient amount of fat embedded in its structure.

In the case of the highest cholesterol levels, you should pay attention to the intake of animal foods, because their cell membrane is a rich source of cholesterol. Such examples are octopus, squid, mussels and clams, and skin of fish and poultry. In addition, the yolk is extremely rich in cholesterol, while the egg is completely safe because it contains only part of the protein. Liver, brain and stomach are also high in cholesterol and should be avoided.

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Food

The food that is recommended in the daily diet includes whole grains and products based on whole grains, also fruits and vegetables, and in small quantities, nuts and seeds, especially flax seeds.

should prepare food using vegetable oil :. Olive, sunflower, pumpkin, sesame, rapeseed, and reduce consumption of butter and cream, which, besides being rich in saturated fatty acids, which are also rich in cholesterol

A list of foods that improve the relationship between bad and good cholesterol

1. oats

a simple solution for high cholesterol can be a breakfast of oatmeal . You can reduce bad cholesterol by 5.3% in just six weeks. Oats contain beta-glucan, an ingredient that absorbs the bad cholesterol, and then the body removed.

2. Wine red

With a glass of wine to better health, you might say. A study has shown that wine made from the grape variety Tempranillo significantly affect blood cholesterol. Spanish experts from the Complutense University of Madrid have discovered that moderate enjoying red wine reduces the dangerous cholesterol by 9%, and those with extremely high levels of bad cholesterol, even reduced by 12%.

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3. Nuts

If you want to reduce your cholesterol levels, you should eat nuts. Those who regularly eat a handful of nuts a day have lower levels of bad cholesterol by 9.3% after about a month. Almonds are good too.

4. Peas and beans

Peas and beans are excellent for the heart. Scientists at Arizona State University on the campus of the Polytechnic found that people who consume half a cup of beans in the soup have up to 8% less cholesterol levels. The key to these foods is more fibers, which slows the absorption of cholesterol from other foods.

5. Tea

Besides the fact that its antioxidants protect against cancer, black tea reduces blood lipids by 10 percent in just three weeks. It was the conclusion of a large study showed that tea helps reduce the risk of heart disease.

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6. Chocolate black

Antioxidants Cocoa helps in increasing levels of good cholesterol. In an American study, they were giving cocoa powder participants and after 12 weeks, 24% had good cholesterol.

7. Avocado

Avocados are an excellent source of monounsaturated fats that are good for the heart, the type of fats that raise good cholesterol and lower bad cholesterol. But do not eat too much because it is calorie avocados.

8. Garlic

Garlic lowers cholesterol, prevents formation of blood clots, lowers blood pressure and protects against inflammatory processes. It has been found to help in the early prevention of clot formation by preventing the adhesion of cholesterol particles in arterial walls. Take two to three cloves of fresh garlic a day.

9. Olive

Olive oil is full of healthy monounsaturated fatty acids that reduce bad cholesterol. It is interesting that help in removing fat in the stomach. Use for marinades, salads and grilled meat simmered.

This article was originally published on forhealthbenefits.com, Read the original article here

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Posted in: Cholesterol, Diet, Health A-Z, Healthy eating, Healthy Food, Healthy Foods

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