High cholesterol increases the risk of developing cardiovascular disease, including heart attack and stroke.
Meanwhile, a small lifestyle change, for example, increasing physical activity and losing weight can significantly reduce cholesterol levels. And, of course, is important the correct diet.
Shereen Lehman, a Board-certified physician, a member of the American society for nutrition and the Academy of nutrition and dietetics, gives recommendations how to use food to normalize cholesterol levels. His advice leads health info with reference to kp.ru.
– Start your day with eating whole grains, and throughout the day add to the diet of fresh fruits and vegetables, nuts, seeds and legumes. Eat red meat less often and avoid added sugar and overly processed foods. It will be a great start.
Dr. Lehman reminds us that some foods contain natural compounds that can lower cholesterol by reducing LDL ( “bad” cholesterol). Add them as often as possible in your diet, but please remember that these products do not replace special holesterinova therapy, which must appoint a physician. See to it that he had tests and was prescribed appropriate medication.
As for the “right” foods, here are ten of them:
OATS
A diet rich in whole grains, is associated with the correct concentration of “good” cholesterol in the blood. Primarily due to the fact that oats contain a soluble fiber called beta-glucan. If you have a high level of blood cholesterol, oats and oatmeal can reduce its level by as much as 20 percent. Not to mention the fact that these products are an excellent source of minerals and proteins.
SALMON OR TUNA
Ocean fish high in omega-3 fatty acids such as salmon and tuna, will help to reduce the level of cholesterol in the blood, especially if you eat fish instead of red meat. Herring, trout and sardines is also famous for a high content of omega-3.
WALNUTS
Walnuts are rich in necessary for the human body fatty acids (monounsaturated and omega-3). Therefore, the consumption of these nuts can reduce the cholesterol by about 15 percent and can also improve the function of blood vessels and reduce inflammation. Walnuts are also an excellent source of vitamin E and minerals.
BEANS
Dry beans such as kidney beans, Navy beans and black beans are rich in high fiber and vegetable proteins. Research shows that adding beans to meals may reduce the level of cholesterol in the blood, and this despite the fact that the total number of calories will not significantly increase. Followers fitness note: kidney beans contain a complex of b vitamins and minerals.
ALMONDS
This nut is known for its high content of monounsaturated and polyunsaturated fats, minerals, vitamin b complex and group E. Researches show that regular consumption of almonds can reduce cholesterol by almost 20 percent. Almonds can be eaten by itself, and you can add in garnishes and salads.
AVOCADO
Avocado is an excellent source of monounsaturated fatty acids and plant sterols. Studies show that adding avocado to dishes such as in salads, quickly gives a positive effect on those struggling with the excess cholesterol in the blood. Avocado is also rich in protein, fiber, vitamins, and minerals.
OLIVE OIL
Is perhaps the best known source of monounsaturated fatty acids, which reduce cholesterol and help get rid of inflammation. Olive oil should be included in the diet of any person that cares about a healthy heart. And this oil is always advisable to use for cooking or for salad dressings and vegetables instead of saturated or TRANS fats.
LENTILS
Known for its high fiber content, which means that adding lentils to the diet of any person will help to reduce the cholesterol level. In this case, such Supplement, the food did not greatly affect the total number of calories supplied to the body. Lentils also are a famous supplier of vitamins and minerals. And it is a great addition to the soup, especially because, unlike dry beans, lentils do not need soaking before cooking.
SOY PRODUCTS
Protein from soy has a beneficial effect on cholesterol and blood. Two servings of tofu, soy milk or soy beans can significantly reduce cholesterol in the blood. In addition, soy products are an excellent source of fatty acids omega-3 and vitamins and minerals.
ORANGE JUICE
Orange juice with its striking Doha vitamin C is best known as a morning drink for courage, but it is also rich in a high content of potassium, magnesium, vitamin A and B. One of the studies also showed that drinking orange juice every day is helpful for those who are thinking about reducing the level of cholesterol in the blood.
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