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Named best products to reduce cholesterol

Названы лучшие продукты для снижения холестеринаMost cholesterol is produced by the body, and some of it comes along with the food.

And not all foods contain this element: the egg for example has 275 milligrams of cholesterol, and Apple no. It is recommended that the cholesterol arriving with food, was no more than 300 mg.

There was a time when those who have observed the excess cholesterol, prescribed diet completely cholesterol-free. Now to the issues of cholesterol-lowering approach a complex.

What is useful?

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Unsaturated fats. Unsaturated fats caused much controversy among scientists, in the end, the researchers came to the conclusion that they reduce the level of harmful cholesterol. They contain olive, canola, peanut oil, nuts, avocado. Vegetable oil wash the “bad” cholesterol, including existing plaques on the vessels, in addition, they have a choleretic effect (the more bile is produced, the more cholesterol is consumed). It is proved that a diet which includes these foods is more effective than a strict diet basirova. Of course, the use of vegetable oils is also subject to control, as they are high in calories.

Foods containing unsaturated fats, reduces only the “bad” cholesterol, and the level of “good” remains unchanged. Perhaps the best option for a daily menu to follow low-fat diet adding to it, for example, a few spoonfuls of vegetable oil, replacing fatty foods with those that contain unsaturated fats.

To the group of healthy fats also include omega-3 – these acids are not produced by the body and must be obtained from food. Omega-3 is fish oil, leafy vegetables, spinach, Chinese cabbage, nuts, seeds pumpkin. Omega-3 increases metabolic rate, reduces hunger, promotes weight loss.

Fiber. The norm of fiber per day is 25-30 g. According to research, modern people are experiencing a lack of fiber in the diet – 6-10 g. in order to eliminate the shortage of fiber a day is enough to eat 1/2 Cup of oat bran in the form of porridges, baking. If you eat two rolls of oat bran, it reduced cholesterol by 5.3 % for the month.

Oatmeal helps reduce cholesterol even more than oats: 2/3 Cup of oatmeal in the diet of people who hold nishiiwai diet, reduces this element more effectively than those who didn’t.

Corn is also quite effective in dealing with excess cholesterol: 1 tablespoon of corn bran in one daily intake in cereals, soup, baking – reduces 20% cholesterol for three months.

Barley proved its usefulness product, due to the large amount of fiber. Can fasting make bran 2-3 teaspoons, be sure to drinking their glass of water.

Rice bran help to reduce cholesterol by 20% or more.

The pectin. This substance is an excellent binder for cholesterol, helps remove it from the body.

A large number of fruits have pectin. For example, found that grapefruit pectin, which is present in the pulp and peel of eight weeks will reduce blood cholesterol by 7.6 %. To obtain this result you need to use 21/2 cups of peeled slices of fruit in a day.

Legumes also contain pectin, which is able to surround the cholesterol and take it out of the body. Various studies conducted by scientists have shown that with a daily intake of 11/2 cups of cooked beans for three weeks reduced cholesterol levels by 20 %. The ability to reduce cholesterol have all kinds of legumes: chestnuts, beans, peas, Navy beans, soy beans etc.

Carrot contains pectin and is an active fighter against cholesterol: 2 carrots a day may reduce its level by 10-20% in a few weeks. Broccoli, onion is also good for maintaining the balance between “bad” and “good” cholesterol.

Daily consumption of apples prevents the absorption of fat in the intestine, reduces the risk of clogging of blood vessels and the occurrence of heart attacks.

Vegetable and fruit juices: orange, grapefruit, pineapple, Apple, carrot, pumpkin well remove excess cholesterol (the beet juice is also a good remedy for removing cholesterol, however, suggest to take it in diluted form with the juice of carrot and Apple).

Lean meat. It turned out that red lean meat introduced into the diet, will not raise cholesterol levels. This was proved by British scientists, which are introduced for people suffering from high level of this substance in men a diet low in fat and higher in fibre 200 g of lean meat per day. Cholesterol few weeks fell by 18.5 %. That is, if you take lots of vegetables and cereals from whole grains, a certain amount of lean red meat won’t hurt and might even help. And still – it is better to use poultry (chicken, Turkey), which removed the fat. In addition, instead of meat you can use fish (at least twice a week). For a person with high cholesterol you need at least 170 grams of meat or fish products per day. If you have coronary heart disease, then 140 grams of meat or fish.

Skim milk also helps the body get rid of cholesterol, according to recent research. If you drink 1 liter of skim milk a day, by the end of the 12th week cholesterol reduced by 8 %.

Garlic in raw form reduces harmful blood fats: 1 g of liquid garlic extract a day reduces the level of cholesterol in the blood for 6 months at 44 %.

Tannin contained in tea helps to control cholesterol, so drinking tea useful. Particularly useful green tea.

Oil of lemon grass. If you like Oriental spices, at high cholesterol helps oil lemongrass, which can reduce the level of this substance in the blood by 10 %. It turned out that the oil delays the formation of cholesterol from fats.

Spirulina (sea algae)reduces the overall cholesterol and particularly “bad” cholesterol. Proof of this is obtained after the volunteers took tablets of spirulina after meal.

Nuts. Of getting 20 % of calories from nuts in the diet one loses the “bad” cholesterol up to 10 % for the month. Nuts are rich in vitamins, fiber and protein and very useful for those who have problems with blood vessels due to high cholesterol. For example, study the properties of almond, walnut, cashew, hazelnut allowed us to conclude that these nuts should be in the diet of all who suffer from cardiovascular diseases: 150 g peeled nuts on a daily basis will reduce the risk of complications, high cholesterol, coronary heart disease; 30 g of nuts per day is enough to maintain normal levels of cholesterol in the blood, for example: 7 walnut grain or 22 almonds, 18 cashews stuff or 47 pistachios.

Salmon, mackerel, halibut, tuna. These types of fish lower cholesterol up to 8 %, and “bad” cholesterol up to 13 %. The same figures gives the avocado.

Accumulated in the vessels cholesterol, reduce well active exercise. For example, runners at a 75 % faster cleanse your body from unwanted elements.

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