Foods That Can Help Lower Cholesterol

Here are foods that according to the Mayo Clinic can help lower your cholesterol:
1. Porridge oats / oatmeal
Oatmeal soluble fiber can lower bad cholesterol (low density lipoprotein / LDL). Soluble fiber sources can be also found in beans, apples, pears, barley, and prunes.

That soluble fiber can reduce the absorption of cholesterol in your digestive tract. Consuming 10 or more grams of soluble fiber a day decreases total cholesterol and LDL. Each oatmeal 1 1 / 2 cup cooked you eat contains 6 grams of fiber. If you add fruit such as bananas, you add more than 4 grams of fiber.
2. Walnuts, almonds and other types
Walnut significantly lower cholesterol in the blood. because they contain lots of polyunsaturated fatty acids which can make blood vessels healthy and elastic.

Almonds also have benefits that are not too different from Walnut, where the decline in cholesterol levels may feel after about four weeks.

With 20 percent of calories from sources claimed walnuts can reduce LDL cholesterol levels by 12 percent.

because not enough calories to avoid overeating, because these habits make you fat and trigger a cardiac risk.
3. Fish and omega-3 fatty acids
Eating fish to lower cholesterol as fish rich in omega-3 fatty acids. The 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 have had heart attacks, fish oil or omega-3 significantly reduces the risk of sudden death.

Eat fish at least twice a week. Other food sources rich in omega-3 found in mackerel, herring, sardines, albacore tuna and salmon.

To maintain the benefits of fish, preferably grilled fish or baked. Food processing is an important way to maintain the benefits of the nutrients they contain. 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 supplements or fish oil, but it certainly will not win a place in the fish all important nutrients such as selenium.
4. Olive Oil
Olive oil contains a blend of powerful antioxidants that can reduce cholesterol levels without interfering with good cholesterol (HDL)

The U.S. Agency food surveillance (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, liquid seasoning or mix it with vinegar as a dressing. You can also use olive oil instead of butter 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 olive oil. This type of oil does not go through the process of transformation and the addition of chemicals that are supposed to contain more healthful antioxidants. But avoid "light" olive oil because it is already past the usual type of a maximum of treated and will not be wasted.


5. Foods that are fortified or enriched sterols and plant stanols.
Many foods are now fortified with sterols or stanols - substances in plants that help block cholesterol absorption.

Margarine, orange juice, or yogurt enriched with plant sterols can reduce LDL cholesterol by 10 percent. The number of plant sterols per day needed to achieve results 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 cholesterol. Sterols or stanols, also not interfere with the absorption of fat soluble vitamins like A, D, E and K.
I hope you are in better health.

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