Know the ten foods considered to be the most effective in helping to lower bad cholesterol. They are part of nuts and blue fish to other foods such as eggplant, oats and some fruits.
Oats
Oatmeal is a very complete food, in addition to providing energy, contains important doses of fiber, minerals and vitamins However, it is fiber that helps us eliminate harmful cholesterol from the body.
A study from Columbia University found that the consumption of oat cereals reduces the levels of bad cholesterol by five percent.
Ideas for consuming oats: the traditional way of eating oats is in flakes, mixed with fruit, milk or yogurt. Oat flakes also serve to thicken creams and purées, and to give flavor and consistency to a vegetable soup.
Barley
Barley improves cellular activity, reducing the oxidation of fats, therefore induces the reduction of bad cholesterol. Stimulates the elimination of this at the intestinal level, because of its high fiber content, which prevents its absorption and increases its elimination.
These benefits provided by barley, are not limited to reducing cholesterol, but extend to improve cardiovascular health in general. Therefore, adding barley to the diet can help you to have a better quality of life and prevent degenerative diseases.
Ideas of dishes with barley: barley grain can be given the same culinary treatment as rice, although it costs more cook. It can be mixed with other cereals, put in soups, toasted, croquettes, breads, etc.
Legumes
Legumes reduce bad cholesterol and decrease the risk of heart disease. Regarding legumes, legumes and chickpeas are the ones that act the best. All legumes have iron, phylates and antioxidants, in addition to vitamins such as A and B that prevent fats from being deposited in the arteries.
Do not stop consuming them at least three times a week.
Ideas for consume legumes: in salad, in soups, creams, in the form of vegetable pate like hummus made with chickpeas, garnishing meat or fish.
B erenjena
Eggplant contains flavonoids that favor cholesterol reduction bad.
It is also recommended to prepare boiled eggplant juice and drink it as a tea. It is used in salads, soups, stews, lasagna, ...
Green tea
Tea is a drink that comes from the tree, whose scientific name is Camellia sinensis. It is a drink rich in phenolic compounds, many of them polyphenols. These antioxidant substances are responsible for the greenish color and that characteristic astringent taste of tea.
The consumption of green tea consumption is related to the decrease in cholesterol. It is included in the Comprehensive Database of Natural Medicines (Natural Medicines Comprehensive Database) in the category of possibly effective.
Fruits such as such as apples, grapes, strawberries and citrus fruits
Contain a large amount of fiber that it creates a hypocholesterolemic effect in the body, meaning that these fruits have the ability to reduce the concentration of bad cholesterol in the blood.
It is recommended to eat them whole and not in juices.
Nuts
These foods contain an element (phytosterol) that is recognized for its role in reducing cholesterol.
In addition to eating a handful of nuts daily (4-6 units), there are other appetizing ways to incorporate and alternate nuts to diet : add them to salads, to rice dishes, pasta and couscous, try the cream of spreads of nuts, prepare sweets and desserts that take them (biscuits, muffins, compotes).
Vegetable oils, and among which the olive oil stands out
The latter is rich in monounsaturated fatty acids (oleic acid), vitamin E and phytosterols, all cardioprotective compounds.
Use a little each day to dress salads and vegetables, accompany the toast of breakfast, etc.
Soy
Many scientific studies conclude that including soy in the diet can lower harmful cholesterol. The Food and Drug Administration (FDA) recognizes that 25 grams per day of soy protein in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease.
Choose protein products soybeans that contain high amounts of protein: tofu, whole soybeans, soy flour, or soy protein in food products, such as soy sausage patties or soy burgers.
Get used to looking at the label of nutritional information of the product to see the percentage of soy protein.
Blue fish
Here we find fish such as tuna, horse mackerel, bonito, anchovies, sardines, pomfret, salmon, among others. These foods are able to reduce cholesterol because they have up to 20 or 30 times more content in omega 3 fatty acids, and between 3 to 5 times higher vitamin D content than white.
Expert nutritionists advise consumption of blue fish fresh two to three times a week.
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