How to reduce high blood cholesterol

High blood cholesterol is a key factor for the development of heart disease, which take three times more lives than breast cancer and twice more than the lung cancer. The good news is that reducing cholesterol is the most important thing you can do to reduce the risk to health.

Is it enough just to change diet or is it only possible with the use of statins? The answer of professionals is that it is posibile significant reduction of the level of cholesterol in the diet modifications. What’s more, you do not have to forget eggs or chocolate. It is important to combine next kinds of foods and in three months you will have 20 percent less cholesterol.

How to reduce high blood cholesterol

HEALTHY FOOD for reduce a blood cholesterol

Proactive yogurt and other products that contain stanols and sterols are considered as smart food. These natural molecules, which occur in plants block bad one absorption from foods, which is then removed from the body.

It is necessary to take 2 grams with the longest meal of the day, every day. The best source is yogurt.

FIBER

The high content of fiber in beans and stews means that can not be easily digested in the intestine. Fibers bind to cholesterol so that it is shot out of waste materials. You should introduce bred rich in fibrous materials into the diet.

It is necessary 18 grams of fiber per day. About 5 grams comes from products based on oats, and you get the rest of the necessary quantity by taking a piece of toast rich in fiber and two tsp of beans. Fruits and vegetables will also increase your intake of fiber.

NUTS

Most nuts, including almonds, walnuts and peanuts are good for reducing cholesterol. You should avoid salted varieties, especially if you normally have high blood pressure. Nuts contain plant sterols and monounsaturated fats that protect blood vessels from damage. In addition, they are rich in fiber and vitamin E.

It is necessary between 25 and 50 grams per day. They reduce cholesterol.

SOY

Soy milk, soy nuts, and soy yogurt helps the liver in expelling the bad cholesterol from the bloodstream. Soybeans can also be used as a substitute for dairy products and meat.

Experts recommend at least two to three servings of soy foods a day. This is the amount of half a liter of soybean milk or yogurt. Begin to one portion a day and gradually enter soy in the diet.

OATS

Oats contains ingredients called beta-glucans, which give the appearance of pulp. Beta glucans form a thick gelatin layer in the digestive tract and associated cholesterol in the intestine, thereby preventing the body to absorb cholesterol. Then the cholesterol together with the resultant gelatinous layer removed from the body.

It is necessary to 3 grams of beta gluconate per day. This is just a small bowl of porridge, three crackers from oat flour or two pieces of oat bread. Therefore these amounts should allow the daily fiber intake of about 5 grams.

Add a Comment

Your email address will not be published. Required fields are marked *