What you eat has a big impact on your health. So it's important to make good food choices. To change your diet and eat more of certain organic foods, you can naturally lower your cholesterol and minimize the risk of heart disease.
Research has shown that a diet that includes a daily consumption of fish, products based on soy, nuts, oats and plant stanol or based foods of sterols is very effective in reducing the levels of cholesterol. It is as effective, in fact, like taking cholesterol drugs, and certainly preferable and less expensive option, with little or no possibility of negative side effects. Of course, if you*have special health problems, it is important to consult your physician before starting a diet low in cholesterol. You may need to check and ensure that low-cholesterol foods are okay with any medications you are currently prescribed to you.
Various foods that lower cholesterol
Fish
The fish has always been considered excellent for the heart. And 'rich in protein and omega-3 fatty acids that are known to lower triglycerides and reduce the growth of plaque in arteries. Eating fish helps to reduce bad LDL (low density lipoprotein), cholesterol and increase the level of good HDL (high density lipoprotein) cholesterol. Cold water fish like tuna, salmon, mackerel, trout, sardines, herring, etc., are particularly high in omega-3 fatty acids and are recommended to eat every day. However, it is significant to note that the way to cook the fish plays an important role in what the health benefits that can result from eating it. For example, fry the fish oil is not going to do any good, and grilled, broiled, steamed or microwave the fish will be most beneficial. And again, remember, you should only eat fish in moderation - has high fat content and, if you eat too much, you could deal with weight problems. If you are allergic to fish or just do not like to eat and are concerned about possible contamination, you can get your daily intake of omega-3 fatty acids by means of eggs, flaxseed, walnuts and so on.
Research has shown that a diet that includes a daily consumption of fish, products based on soy, nuts, oats and plant stanol or based foods of sterols is very effective in reducing the levels of cholesterol. It is as effective, in fact, like taking cholesterol drugs, and certainly preferable and less expensive option, with little or no possibility of negative side effects. Of course, if you*have special health problems, it is important to consult your physician before starting a diet low in cholesterol. You may need to check and ensure that low-cholesterol foods are okay with any medications you are currently prescribed to you.
Various foods that lower cholesterol
Fish
The fish has always been considered excellent for the heart. And 'rich in protein and omega-3 fatty acids that are known to lower triglycerides and reduce the growth of plaque in arteries. Eating fish helps to reduce bad LDL (low density lipoprotein), cholesterol and increase the level of good HDL (high density lipoprotein) cholesterol. Cold water fish like tuna, salmon, mackerel, trout, sardines, herring, etc., are particularly high in omega-3 fatty acids and are recommended to eat every day. However, it is significant to note that the way to cook the fish plays an important role in what the health benefits that can result from eating it. For example, fry the fish oil is not going to do any good, and grilled, broiled, steamed or microwave the fish will be most beneficial. And again, remember, you should only eat fish in moderation - has high fat content and, if you eat too much, you could deal with weight problems. If you are allergic to fish or just do not like to eat and are concerned about possible contamination, you can get your daily intake of omega-3 fatty acids by means of eggs, flaxseed, walnuts and so on.
Oats
Oats provide soluble fiber which is helpful in reducing LDL cholesterol. Foods containing oat bran, oatmeal, oatmeal and whole are very healthy and filling. Oatmeal porridge hot and cold cereals oat bran were traditionally eaten for breakfast, but you can also add oatmeal ground to soups, stews, and baked goods.
Other foods rich in soluble fiber
Soluble fiber may help to maintain low cholesterol levels (as mentioned above) when it is made a regular part of the diet components that adhere to the bile and prohibit their reabsorption. Some examples with the exception of oats are citrus, apple pulp, barley, beans, peas, etc., which are rich in soluble fiber.
Nuts
Now here is a junk food that is actually good for you. Nuts have lots of protein, fiber, vitamins, phytonutrients, polyunsaturated and monounsaturated fats, plant sterols, antioxidants and nutrients. They are also easy to eat - just peel them and pop a punch in the mouth, without long preparations. Or chop them in your soups, porridge, pasta, cereals, salads, yogurt, fruits and so on.
Eating a few almonds, peanuts, hazelnuts, pecans, pistachios, walnuts and pine nuts every day will help to reduce levels of LDL cholesterol. Walnuts, which are at the top omega-3 fatty acids, are particularly recommended.
Some other nuts such as macadamia nuts, Brazil nuts, cashews and walnuts have a very high content of fat and may not be as beneficial. Again, eating in moderation is recommended.
Also watch out for nuts that are salty, sweet, chocolate-covered, and so on. They are not good for you - unless you are trying to earn some extra calories. Otherwise, respect the original of the raw material.
Soy
Soy is the favorite food of the health-conscious people these days. It is believed to be highly effective in reducing cholesterol levels, although there is some debate on this in recent times. Some researchers claim that eating soy actually makes little or no difference in cholesterol levels. In any case, it is a good substitute for milk fat rich and meat products. Soy is made from soybeans. You can eat like tofu, soy nuts, soy milk, tempeh, miso, soy flour, etc.
Avocado
If you want to save on calories and at the same time, reduce saturated fats, and avocado is a good option. As for the search, which includes beta-sitosterol, which has the natural ability to lower the bad cholesterol, thereby making an important food of health. In fact, the daily consumption of avocados will help you increase your daily intake of monounsaturated fats.
Sunflower seeds
The people are of the belief that oil sunflower seeds too has negative health consequences and, therefore, assume the same thing as sunflower seeds. But this is false as research has shown that phytosterols present in sunflower seeds help lower bad cholesterol levels, reducing their absorption (the exact mechanism still not be known), thus making a healthy choice diet.
Foods with plant sterols or Stanol
People with high levels of LDL cholesterol should try a diet of foods containing plant sterols or stanols. These natural plant substances to prevent the absorption of cholesterol and is generally included in foods like spreads, salad dressings, orange juice, margarine, snack bars, etc.
Black tea
Include black tea as a part of your diet, as research has shown that the ingredients in black tea have the ability to fight LDL levels. In addition, black tea has the power to bring down the risk of coronary heart disease, according to the conclusions drawn from a large study.
You must keep in mind that, while eating foods low in cholesterol is certainly useful, is not a cure for your problems and not even a complete estimate of possible future health risks. Just because your diet includes oily fish, does not mean that it is completely safe to eat a lot of high fat foods and giving up the whole exercise. Eat the foods mentioned above on a regular basis in moderation, as well as doing enough exercise, and taking the rest, is the key to continuing good health.
