12 foods that lower cholesterol.
It is known that high cholesterol often contributes to the development of obesity, and it in turn leads to disruption of lipid metabolism.
Together, these two diseases are factors in the development of many serious diseases.
Therefore, the main ways to reduce cholesterol – high energy costs and diet, which includes foods, contributing to fat burning. So you can solve two problems – to lower cholesterol and lose weight, says doctor-naturopath Irina Zaitseva in the book “health food for high cholesterol”.
Foods that burn fat
Water
Water is the most affordable and at the same time, an effective means of reducing cholesterol and excess weight. It accelerates the metabolism and helps to burn fat, and its limitation leads to an increase in fat reserves in the body. The thing is, when there is insufficient intake of water being a function of the excretory system, with the result that some of the toxic substances released into the blood. It causes poisoning of the body, in response to which triggered a defensive reaction in the form of the accumulation of fat reserves. Drinking 2.5–3 litres of water a day helps the body cleanse itself of toxins and get rid of excess fat.
The lack of water the body perceives as a threat to life and starts intensely to save the liquid. The result is swelling, there is a delay of urine, the person feels weak. The diuretics gives effect only during the period of their use. But prolonged use of such funds is invalid because they wash out of the body a significant portion of nutrients. Therefore, as in other cases, you must treat the cause, not the consequence.
Disorders of water metabolism often occur when excessive salt intake. Remember this rule of thumb: the more salt ingested, the more he needs water to dissolve. The person suffering from obesity, it is particularly necessary, as the metabolic processes in the body are the extra load.
Before drinking water should be a little cool, then it’s easier to drink and helps burn more fat.
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Long been known that rice helps in controlling excess weight and is also used for cleansing the body. Because it contained complex carbohydrates, it allows you to quickly saturate the body. Part of it tissue if it enters the stomach swells, absorbs all the toxins and excreted in the feces. When the body loses excess fluid, and reserves of potassium and calcium enriched. Rice helps to regulate phosphorus and magnesium balance and has beneficial effects on the cardiovascular system.
However, these useful properties inherent only in unpolished rice. But the so-called minute rice is absolutely useless, because all the nutrients in it are lost during processing. So, if you want to cleanse the body and get rid of extra pounds, use it is this product.
Green tea
Green tea is appreciated worldwide not only for its excellent taste and aroma, but also numerous useful properties. Commonplace for all kind the product receives as a result of continuous stirring of its leaves when exposed to high temperature. This method does not allow to activate its oxidative enzymes and at the same time, preserves useful properties. Thanks to this special technology green tea is considered a healthy drink.
When we pour the green tea with boiling water, the water is saturated in antioxidants. So, as a result of the research there were 6 of catechins contained in the leaves of this plant. The main of them is epigallocatechin gallate, a substance with beneficial effects on the cardiovascular system. Green tea extract containing called substance, lowers cholesterol and triglycerides in the blood. A great proof of that is the fact that in China there is a much smaller in comparison with other countries frequency of cardiovascular diseases. This is not surprising, because the Chinese drink a day on average 8-10 cups of green tea.
In addition, epigallocatechin gallate is also an antioxidant, neutralizing free radicals that accelerate aging and cause cancer. Their accumulation in the body is a consequence of factors such as polluted atmosphere, ultraviolet irradiation, preservatives, Smoking, alcohol, etc.
Thus, for successful weight loss and cholesterol is recommended to drink an average 500-800 ml of green tea per day.
This drink is a diuretic, so it is recommended to drink with excess weight and fluid retention. It contains over 300 different substances necessary for normal functioning of the body. Among them, protein, carbohydrates, vitamins, minerals (magnesium, iron, manganese, sodium, phosphorus, silicon, etc.).
The birthplace of green tea is the East, where great attention is paid to traditions. One of them is the tea ceremony. If you want to experience the atmosphere of calm and serenity, try to replicate it at home. This is a great way of relaxation, which promotes the process of recovery of disturbed functions of the body.
In the cultural traditions of China decided to brew green tea in a teapot made of purple clay deposits which are found only in the Yixing Chinese province. This clay easily passes air, enriching the tea with oxygen and thus allowing to completely open up its delicate taste and aroma. Master of tea ceremonies pour kettles welding from the outside, so that the clay absorbed the color and smell of tea. In this regard, the kettle, which was used for a long time, appreciated more, and brewed in this tea has a more delicate taste.
Before brewing, rinse the tea with boiling water. The water should be filtered and heated to 80-85 °C. the strong taste of green tea depends on the amount of welding. Optimum is 3 g per 200 ml of water. Pour water in a circular motion to evenly heat the walls of the kettle. Fill it to 1/3 and leave for 2-3 minutes, then add to the edge and leave for another 5 min. Green tea can be brewed repeatedly. For this you can use water with a temperature of 90-95 °C.
Coffee
Used in small quantities, this beverage reduces the risk of developing several diseases of the brain and protects the body from the harmful effects of cholesterol. These data were obtained during long-term studies conducted in the United States. Scientists were also able to establish that coffee significantly reduces the risk of developing Alzheimer’s disease.
The University of Dakota, experiments were conducted on rabbits, which for several months were given foods that are high in saturated fat. These foods increase the cholesterol in the blood which relaxes the blood-brain barrier between the brain and the main blood stream. It protects the Central nervous system from harmful substances that can spread throughout the body through the blood. If the integrity of the blood brain barrier is disrupted, the brain becomes vulnerable, which contributes to the development of various diseases and deterioration of physical condition. Then some of these rabbits were given daily a small amount of caffeine. After 3 months they found that blood barrier have been better. On the basis of the conducted researches it was concluded that caffeine may block the disruptive effects of cholesterol. According to scientists, coffee in small amounts can be included in the diet for the treatment and prevention of neurological disorders.
Experts from Brazil did an experiment: for 30 days the participants twice a day rubbed into problem areas of the body a special ointment with caffeine. The results were impressive: 80% of women noted a reduction in waist circumference and thigh, and improve skin condition. On the basis of this was created a line of cosmetics containing caffeine.
Therefore, drinking coffee is useful! The main thing – to observe a measure, especially for high blood pressure. One small Cup of strong, natural (!) coffee is enough to feel the vigor and benefit to the body. The evening coffee is better to refuse, as the caffeine can cause insomnia.
Dairy products
For effective weight loss the body must receive daily dairy products. It can be cheese or yogurt. But the amount of milk in the diet should be reduced, as it contributes to the accumulation of fat.
Dairy products are needed by the body not only to burn fat, but also for normal functioning of many organs. They contained lactic acid stimulates the secretory function of the stomach and intestinal peristalsis, accelerates metabolism and also improves skin condition.
In the process of ripening milk, milk protein breaks down into amino acids that are well absorbed by the body. For example, fermented baked milk, yogurt and yoghurt are digested in the gastrointestinal tract within an hour. We must not forget that lactic acid bacteria regulate intestinal flora, and it has a beneficial effect on the immune system.
Some experts in the field of dietetics recommend daily use of dairy products with a high percentage of fat and avoid fat-free. This is due to the fact that the last added synthetic components, which provided their low calorie content. Regular consumption of dairy products marked as “0 % fat” causes serious metabolic disorders.
Not to mention the products enriched with bifidobacteria. They are very useful for the normalization of intestinal motility. When buying such a kefir or yogurt, special attention should be paid to the shelf life: it should be no more than 7-10 days.
Garlic
About the healing power of garlic was known in the XV century BC. During the archeological excavations was discovered a papyrus on which was written 22 the method of using this vegetable in medicinal purposes.
It is now known that garlic contain specific compounds that inhibit the growth of stomach bacteria. In addition, regular use it reduces the likelihood of developing cancer of the rectum and esophagus.
Slowing down the process of compaction of the arteries, components of garlic help the body to effectively deal with the harmful effects of cholesterol. Studies have shown that 1 clove of garlic a day reduces the level of 9% if it is exceeded. It is effective in terms of weight loss because it helps burn fat. So, an hour after eating the garlic in the cells speeds up the metabolism.
Garlic you can chop, grate or skip through chesnokodavilku. It can be eaten in salads, vegetable and meat dishes.
Grapefruit
According to scientists, grapefruit helps reduce cholesterol, has antibacterial and antifungal activity, burns fat and speeds up the exchange of sugar-containing substances. In addition, this fruit improves digestion. It contains organic acids, pectin, fiber and plant protease, accelerating the promotion of food and help natural cleansing of the body. Grapefruit is also useful for the liver.
If you often feel tired or you are depressed, grapefruit should be a must in your diet. According to scientists, its scent is uplifting and improves memory. And the freshly extracted juice of this fruit is indispensable for increased physical and mental stress, and during illness and recovery.
Grapefruit is successfully struggling with insomnia and has a sedative property. It contains at 88.5–90.9% of the water, the 3.8–to 6.7 % sugar, 1,42–2,38 % acid, vitamins C, D, R and b group, essential oil, pectin and colorants, mineral salts, and glycoside naringin – the substance that grapefruit owes its bitter taste. The rind of the fruit is 30-35 % of its total weight, it contains a 9,19–19,4 % pectic substances, essential oil and glycosides.
Grapefruit is recommended to drink at high blood sugar in the prevention of diabetes. Dietitians San Diego conducted a study, which was attended by several dozen people who are overweight. In the same group at every meal, the subjects consumed half the fruit of grapefruit. As a result, over 4 months each of them has lost at least 1.5 kg. in addition, the experiment revealed that they have decreased concentrations of glucose and insulin levels in blood plasma.
Another group of subjects ate the same pattern, with the exception of grapefruit. Over the same period, each of them lost an average of 200 g.
Raspberry
This berry differs low in calories (41 kcal per 100 grams), contains 5-11 % of sugars, mostly glucose and fructose. The latter has no heavy load on the insular apparatus, therefore, recommended raspberry patients with diabetes and with high blood sugar levels.
Raspberries are rich in vitamin C, which helps reduce cholesterol. The aroma of sweet-and-sour raspberry flavor stimulates the secretion of gastric juice, improves digestion and assimilation of food. Contained in it organic acids destroy pathogenic bacteria in the gastrointestinal tract, therefore, regular consumption of raspberry minimizes the risk of intestinal infections. Once in the body, these acids are involved in metabolism.
In raspberries contains large amounts of malic acid, which is involved in the cycle of cell respiration (Krebs cycle). In the process of the metabolism of carbohydrates is their transformation into organic acids and then formed water and carbon dioxide. On one of these stages can be synthesized malic acid, which is involved in metabolic processes and accelerate fat burning. Organic acids neutralize and excrete uric acid generated during protein metabolism.
Raspberry fiber improves intestinal peristalsis, therefore it is recommended to drink for constipation. Coumarins contained in the raspberries, normalizes blood clotting, reducing the level of prothrombin, and anthocyanins strengthen capillaries and inhibit the development of atherosclerosis. Inherent in it is the vitamin P (especially they are rich with a variety of dark color berries) strengthens the walls of blood vessels.
Papaya
Papaya has an excellent taste, contains lots of vitamins and such minerals as potassium and magnesium. Everything else is still and low-calorie product in 100g contains 39 kcal. Components of this fruit neutralize the effect of excessive amounts of acid, which is important for heartburn and gastritis.
Useful both fresh and dried papaya. If the fruit is dried all the rules, then they retain their useful properties. In this form they can be stored long enough.
If you want to lose weight and to feel good about themselves, regularly eat this fruit. It contains nonspecific lipases acting on entering the body fats.
Lipase and papain dissolve in 2-3 hours after ingestion, so for effective fat burning fruits papaya should eat before the meal, during it or immediately after. When this condition named substances will provide the necessary enzymatic effects on food entering the body.
Pineapple
Pineapple – a mandatory component of the modern weight loss programs and cleanse the body. The aromatic fruits of this plant promote fat burning, they are rich in vitamins and minerals. Its flesh is effective against cholesterol plaques formed on the walls of blood vessels and natural remedy for hypertension. Pineapple contained in the substances reduce the symptoms of ailments in infectious diseases and elevated temperature, strengthen the body’s defenses.
To get rid of excess weight with the help of pineapple is very easy, as its components aid in the digestion of fats, and the sweet taste of the fruit suppresses appetite. Increases intestinal motility, it promotes natural cleansing of the body. In addition, the pulp of the fruit contains substances that bind free radicals and thus preventing the development of cancer. The fruit of the pineapple contain bromelain – vegetable enzyme with anti-inflammatory properties.
Freshly squeezed pineapple juice increases the acidity of gastric secretion, so it is not recommended to drink when ulcers stomach and duodenal ulcers, and gastritis with increased PH.
Kiwi
Recently kiwi have been increasingly called vitamin bomb – none of the fruits can not match with him on the content of vitamin C, which supports immunity and strengthens the walls of blood vessels. This fruit is rich in magnesium, which is necessary for normal functioning of the heart, mineral salts and fiber, deducing from an organism of excess cholesterol and normalize digestion. A high content of potassium makes it an indispensable product in the diet of people suffering from hypertension. According to scientists, regular consumption of kiwi is effective for the prevention of cardiovascular diseases. For health and longevity to eat 2-4 fruit. If after a hearty lunch you often have heartburn, replace the dessert for a few kiwi and you’ll feel better.
The composition of kiwi are also enzymes that accelerate fat burning and promotes the formation of collagen fibers, so if you want to lose weight, fragrant, the fruit in this the best helper.
Nutritionists recommend eating kiwi for 30-40 minutes before eating. By the way, this fruit is great for days of fasting in order to lose weight and cleanse the body. For this you need 1 kg kiwi, who need to eat 5-6 receptions. Drinks valid green tea and coffee without sugar.
Kiwi can be eaten not only fresh but also canned. Equally tasty jam out of it, which retains the beneficial properties of the fruit. Ripe kiwifruit are best stored in the refrigerator, as heat, they deteriorate quickly.
Spices
In a healthy eating program not included spices, as it is believed that they increase the appetite. Meanwhile, they improve digestion and even contribute to fat burning. Useful for losing weight parsley, dill, Basil, leeks, black and red pepper, ginger root, etc. To spice went in your favor, keep the measure and consider their compatibility with different products.
For example, Basil is ideal for tomatoes and other vegetables in fresh condition. This spice – an indispensable component of the famous pesto, which also includes cheese varieties, olive oil, kernel, pine nuts and fresh parsley. With the help of pesto can give a more exquisite flavor crackers, rye toast and vegetable dishes.
Spices you can use instead of salt and use them to replace ready-made sauces and ketchups, which usually includes a large amount of salt and preservatives.
Aroma and taste of spices enhance the secretion of gastric juice and thereby improve digestion. If you want to get rid of extra pounds and cleanse your body, find out what spices are suitable to your chosen dish. This can be done by experiment – so you will be able to determine exactly which combinations you like and which are not.
Use spices if you want to lose weight and eat delicious food, but be aware of the importance of reducing portions and their caloric content.
It is known that cinnamon helps the body to burn fat. This spice contains water-soluble polyphenol MNSR that mimic insulin and cells acting on par with this substance. Studies have shown that 2-5 grams of cinnamon reduces insulin levels by 20 %. In addition, this spice burns fat and helps to reduce harmful cholesterol in the blood and neutralizes free radicals.
However, these data are not a reason to get excited about baking with cinnamon, containing a lot of fat and sugar. This “diet” will help you to recover and accumulate cholesterol. But adding ground cinnamon to your coffee, you will assist the body and give the drink a wonderful flavor and aroma. You can sprinkle it on cereals, cereal, toast and even add it to juices. In this case, remember that excessive amounts of cinnamon can cause heart palpitations and insomnia.
Essential oil derived from cinnamon has antiseptic and antifungal effect. About its medicinal properties were known by Hippocrates and Paracelsus. They argued that this spice normalizes the menstrual cycle, helps speed up labor and revitalizes the cardiovascular system.
Japanese and Chinese traditional medicine recommends a decoction of cinnamon for the treatment of diseases of the gastrointestinal tract and spleen. It is also believed that it improves blood circulation, helps with headaches, improves the condition after fainting, prevent thrombosis. Water extract of cinnamon is quite long been used to treat stomach ulcers.
A number of useful properties of ginger. As a medicine and a spice it has been used for over 2 thousand years. The first mention of it found in the writings of Confucius. In Sanskrit, ginger means “universal remedy”. Due to the unusual taste of ginger has received worldwide recognition. It belongs to the so-called hot spice. It is proved that the ginger improves blood circulation, thereby contributing to a rapid decrease of the adipose tissue, accelerates the processes of cellular metabolism and heat production. It has beneficial effects on the gastrointestinal tract, speeds up metabolism, stimulates the appetite and neutralize harmful substances that enter the body with food. Adding ginger in meals in the cold season, normalize heat balance of the body and helps to heal colds. Regular addition of this spice in the food increases the body’s defenses.
The reason for the unusual aroma of ginger is contained in the spice essential oil, and its taste, he is obliged fenoldopam the substance gingerol.
Its membership also includes caffeic acid, capsaicin and curcumin. Ginger is rich in essential amino acids: threonine, tryptophan, phenylanine, leucine, methionine and latina. In addition, it contains vitamins B1 and B2 And C, salts of phosphorus, magnesium and calcium, sodium, potassium, zinc and iron.
How does ginger helps to lose weight? First, it stimulates the metabolism, and secondly, helps with constipation and increased flatulence, thirdly, stimulates the production of gastric juice and makes digestion more effective. And normal digestion and timely excretion of unwanted products in combination with the high exchange processes is the key to quick burning of fat and cleansing the body of excessive amounts of cholesterol, etc.
It is also worth noting that for good mood and well being physical exercises. The person who feels tired, does not commit an evening jog, and will not exercise, because it is neither the strength nor the desire. And here come to the aid of ginger – it tones the nervous system, helps to quickly Wake up in the morning, relieves stress and fatigue. Add it to tea, coffee and soon notice how it changes your mood and health. If you give the body too much stress in the gym, then ginger will help relieve pain in muscles, joints, help for edema. Useful spice and expectant mothers – it relieves nausea, partially or completely removes signs of toxicity and does not have any impact on the fetus.
The majority of spices includes flavonoids – substances that protect the body from harmful environmental influences.
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