Right foods to control cholesterol
Important:
Food is very important in controlling high cholesterol levels in the blood. In general it has been shown that vegetarians have lower levels of bad cholesterol (LDL). The reason appears to be in the following reasons:
Increased intake of soluble fiber that allows more rapid elimination of accumulated stools in the intestine thereby preventing further absorption of cholesterol that is dissolved in the faeces and could go back to the blood.
Decreased intake of saturated fat. People who eat animal fats tend to have higher levels of cholesterol than those who ingest calories from cereals or starches or unsaturated vegetable oils. Would be excluded from this group blue fish rich in omega3 fatty acids, which have the ability to decrease the bad cholesterol (LDL) and increase good cholesterol (HDL). For a healthy heart, it is recommended that fat should not exceed 30% in the daily total and saturated fat not exceed 10% which would mean a total intake of 67 grams of fat in the diet of women and 90 for men. With regard to saturated fats, the total daily amount should not exceed 22 grams in women and 28 men)
The presence in plants of certain components, such as sulfur compounds in garlic and onion, help to control LDL cholesterol and triglycerides.
From this it follows that from the standpoint of a diet based mainly on vegetables
We recommend the following:
Increase consumption of fruits and vegetables: Being very rich in fiber, plant foods promote the expulsion of the stool, preventing constipation, and help remove cholesterol found in the colon preventing the waste of these are recycled by the organism.
Consumption increase consumption of whole grains, starchy vegetables: Its increase leads to daily needs and proteins fat without using animal fats. Also these foods are rich in fiber and therefore favor the intestinal transit.
Reduce consumption of animal fat: reduce consumption of these foods helpful in reducing cholesterol levels. It must be extremely cautious to avoid especially the consumption of viscera are the animal parts that contain more cholesterol. Whole milk or its derivatives containing high levels of cholesterol, so it is recommended to take skimmed milk or eating products made with nonfat milk. In any case, if you do not want to dispense with them altogether, use lean meats and avoid the red ones. Better still, eat oily fish (mackerel, sardines, salmon, etc..) (See more information about this topic in the listing above under “Cholesterol Diet”)
Replace saturated by unsaturated oils: unsaturated oils (olive oil or seeds) are well suited to lower LDL cholesterol.
Main cholesterol-lowering foods
Pears: Very rich in fiber and eliminate cholesterol, can help reduce excess weight often causes the onset of the disease. Moreover their sugars are highly tolerated by diabetics.
Apples: methionine, high in phosphorus and rich in soluble fiber are essential in controlling cholesterol.
Oats: It has a very high content in soluble fiber which is useful for reducing cholesterol, and hindering their intestinal absorption. Do not forget that in addition to soluble fiber, the Omega 6 fatty acids, also help reduce blood cholesterol.
Walnuts: Walnuts stand primarily for their polyunsaturated vegetable oils. Although, like olive oil contains oleic acid (monounsaturated) with proven effect in reducing cholesterol levels in blood, his wealth in linoleic and alpha-linoleic acid
(Polyunsaturated) give even more interesting properties to reduce this component and preventing diseases of the circulatory system that affect the heart and arteries.
Garlic: The presence of sulfur components and the alliin, and ajoene, makes it very important to give this plant antitrombóbitas properties (not clots in the blood) which makes it well suited to thin the blood and prevent or combat circulatory diseases include: atherosclerosis, hypertension, cholesterol, myocardial infarction, angina pectoris and other related to poor circulation.
Onions: The presence of alliin, although in smaller numbers than in the garlic, makes it very important to give this plant antitrombóbitas properties (not clots in the blood) which makes it well suited to thin the blood and prevent or combat circulatory diseases such as cholesterol.
Coffee: The coffee espresso or boiling increases cholesterol levels. Decaffeinated coffee or one made with unboiled felt paper does not affect cholesterol and can take up to 6 cups daily.
Alcohol: An ingestion of small amounts of alcohol thins blood and lowers cholesterol levels, although alcohol worsens hypertension and may lead to weight gain. Anyway, for people who do not wish to drink alcohol, it appears as black grape can eat almost the same positive effects that alcohol intake but without contraindications (More information on the properties of wine)
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