Cholesterol has a bad reputation, but it should be noted
however, that our body needs adequate amounts of cholesterol. Wax-like
substance travels through our veins and helps the production of some hormones
and vitamin D.
But our bodies self-regulate this process and produce
exactly the amount of cholesterol as much as we need on a daily basis. Our
daily decisions about what we eat contribute to a rise in cholesterol.
High cholesterol leads to heart disease.
When it is considered too high cholesterol? Several
important indicators:
- Total cholesterol
- LDL or 'harmful' cholesterol - it contributes most to the
formation of deposits in the arteries
- HDL or 'good' cholesterol - it cleans arteries
- Triglycerides - a type of blood fat
A healthy cholesterol level is below 200 milligrams per
deciliter of blood. LDL cholesterol should be below 100 mg, a desirable HDL is
above 60 mg. The optimal triglyceride levels below 150 mg per deciliter.
If your cholesterol is high, one of the options are drugs or
supplements that lower cholesterol. Another solution the changes in lifestyle:
weight reduction, exercise and changes in eating foods that reduce the presence
of excess cholesterol. There are many foods that are extremely useful.
Oats and barley
These grains are full of fiber, which keeps your satiety for
a long time and reduces the need to reach for snacks.
But it's not just a matter of your slender filaments.
Soluble fiber, the type that the body cannot digest, reduces cholesterol
levels, which are absorbed.
Fish
Lean fish significantly reduce cholesterol levels. When you
eat fish, do not eat meat, is a significant source of LDL cholesterol. Then,
fish such as salmon, sardines and tuna have a high percentage of omega 3 fatty
acids, which reduce triglycerides.
Nuts
Spray them on salads, add them oat flakes, and nibble them
when you get hungry between meals. As confirmed by many studies, each nut will
help reduce total cholesterol levels.
Olive oil
Replacing saturated fats found in margarine for the
unsaturated oils is certainly a good idea - and girth of your waist and your
heart. That way you can reduce cholesterol, and use olive oil at this level
raises the good HDL cholesterol.
Apples
Average-sized apple contains about four grams of fiber,
which reduce LDL, or about 17 percent of the desired daily intake. An apple a
day can you save us from going cardiologist!
Strawberries
Strawberries are rich in pectin, a soluble fiber that can
lower LDL. A recent study found that enrichment menu strawberries have the same
effect for heart health as eating cereal!
Citrus fruits
All citrus fruits are rich in pectin - orange, grapefruit, and
lemons. An extra fiber in your diet will reduce blood pressure - which is
certainly good for your heart.
Peas and lentils
They are great sources of soluble fiber, which create a
feeling of fullness and can lower cholesterol. A recent study by the University
of Arizona found that people who eat a half cup of beans a day for 24 weeks
reduced cholesterol by eight percent.
Soybean
Same as with the fish - if you eat soy, and will mainly of
meat, which means you'll reduce your intake of saturated fat and cholesterol.
Soy is unique, since it is an excellent source of protein, yet contains no
cholesterol, as well as foods of animal origin. However, it is not as powerful
eliminator cholesterol as recently thought. A study from 2010 indicates that
frequent consumption of soy may reduce its level of moderate to eight to 10
percent.
Red wine
You probably know that moderate alcohol consumption, use
your body because the occasional glass increases levels of good HDL
cholesterol.
Red wine may be particularly useful, because it is rich in
antioxidants, which reduce levels of LDL cholesterol.
Avocado
Like olive oil, avocado is rich in unsaturated fats that
lower cholesterol. Monounsaturated acids, which are present in this tropical
fruit, reduce levels of LDL and HDL cholesterol increased presence - but only
if avocado consumption means that you reject unhealthy foods.
