Best Cholesterol Lowering Foods ~ World Food and Drink

Thursday, December 1, 2011

Best Cholesterol Lowering Foods

HABIT and type of food consumed daily was instrumental in influencing your blood cholesterol levels. The better pattern and quality of your daily diet, the more surely also wakes up the balance of cholesterol and your overall health.

For those of you who want to avoid the problem of cholesterol's good to start considering antikolesterol healthy food. Here are the five best foods according to the Mayo Clinic that help lower cholesterol and protect your heart and blood vessels.

1. Porridge oats / oatmeal

Oatmeal contains soluble fiber (soluble fiber) can lower the bad cholesterol (low-density lipoprotein / LDL). Soluble fiber is also found in such foods as kidney beans (kidney beans), apples, pears, barley, and prunes. Believed that soluble fiber can reduce the absorption of cholesterol in your digestive tract. Consume 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Each 1 1 / 2 cup cooked oatmeal that you eat contains 6 grams of fiber. If you add fruit like bananas, you add 4 more grams of fiber.

2. Nuts walnuts, almonds and other types

Various studies show that walnuts significantly lowered cholesterol in the blood. Nuts contain lots of polyunsaturated fatty acids (polyunsaturated fatty acids) which can make blood vessels healthy and elastic. Nuts Almonds also have benefits that are not too different, where you can feel cholesterol reduction after about four weeks.

Diet to lower cholesterol by 20 percent of calories come from walnuts sources claimed can reduce levels of LDL cholesterol by 12 percent. Nuts are generally high in calories so that with only about a handful (no more than 2 ounces or 57 grams) will provide benefits.

But remember, when you eat them with other foods do not overdo it. Overeating makes you fat and trigger a heart risk.

3. Fish and omega-3 fatty acids

Much research supports the benefits of eating fish in lowering cholesterol as fish rich in omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as lowering blood pressure and the risk of blood clots. In patients who already had heart attacks, fish oil or omega-3 fatty acids significantly decreased the risk of sudden death.

Doctors recommend eating fish at least twice a week. Food sources rich in omega-3 found in mackerel, herring, sardines, albacore tuna and salmon.

Keep in mind, to maintain the health benefits of fish, preferably fish grilled or baked in the oven. If you do not like fish, you can also get omega-3 from foods like ground flaxseed or canola oil.

You can also get omega-3 or fish oil supplements, but it certainly will not earn a place in the fish all important nutrients such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

4. Olive Oil / Olive Oil

Olive oil or olive oil contains a mixture of potent antioxidants that can reduce cholesterol levels without interfering with good cholesterol (HDL) you.

The U.S. Food Supervisory Agency (FDA) recommends using about 2 tablespoons (23 grams) of olive oil every day to keep the heart healthy. To add olive oil to your diet, you can mencampunya with vegetables, seasoning liquid, or mix it with vinegar as a salad dressing. You can also use olive oil instead of butter as when the polish meat.

Some research suggests that the effects of olive oil in lowering cholesterol will be greater if you choose extra-virgin olive oil or extra virgin olive oil. This type of oil does not go through the process of processing and the addition of chemicals that are believed to contain more healthful antioxidants. But avoid "light" olive oil because it is already past the usual type of processed and will not boondoggle maximum.

5. Foods that are fortified or enriched sterols and plant stanols.

Many foods are now fortified with plant sterols or stanols - substances in plants that help block the absorption of cholesterol.

Margarine, orange juice, or yogurt fortified with plant sterols can reduce LDL cholesterol by 10 percent. The number of daily plant sterols needed for results is at least 2 grams of the equivalent of two servings (237 milliliters) sterol-fortified orange juice in a day.

Sterols or stanols are added in the diet will not affect the levels of triglycerides or HDL. Sterols or stanols, also will not interfere with the absorption of fat-soluble vitamins like A, D, E and K.


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