The nature nutrients to lower bad cholesterol

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High cholesterol seems to have become a fear of its own so many people try to lower it with cholesterol-lowering drugs. But actually there are natural nutrients from foods that can lower cholesterol levels in the blood.

Cholesterol is a fatty compound present in the blood and is normally produced in the body and has many important functions.

The body actually needs cholesterol to survive. However, if the amount is excessive, there will be an increased risk of heart and stroke, due to accumulation in the blood vessels.

Quoted from Livestrong, Wednesday (15/09/2010), here are some foods that can lower cholesterol levels in the blood naturally:

1. Fat fish
According to the American Heart Association, at least eating 2 servings of fat per week of fish can help lower cholesterol. Fatty fish such as salmon, halibut, tuna and mackerel are high in omega-3 fatty acids, has been shown to reduce levels of cholesterol and triglycerides in the blood.

In addition, fish is a good source of protein and can be used as a substitute for high protein sources of cholesterol, such as red meat.

2. Olive oil (olive oil)
Similar to fish, olive oil is also an important component of a diet called 'Mediterranean diet'. The name is taken from areas where heart disease is rare.

Olive oil contains a mixture of antioxidants and monounsaturated fats that help lower high cholesterol levels. Olive oil can be used as a substitute for cholesterol-rich salad oil and can also replace butter to stir-fry vegetables.

The US Food and Drug Administration recommends at least 23 grams of olive oil a day or about 2 tablespoons, to benefit heart health.

3. Whole grains and fiber-rich grains
Fiber is very helpful in fighting cholesterol, because it acts as a toxic cleanser in the bloodstream. The Mayo Clinic recommends at least 50-10 grams of soluble fiber per day to help reduce cholesterol.

A serving of oatmeal or whole wheat usually contains at least 2 to 6 grams of soluble fiber of total fiber.

In addition, by adding fibrous fruit such as bananas or strawberries can add another half gram soluble fiber.

4. Walnuts, almonds, peanuts and other nuts
Most nuts, such as walnuts, almonds and peanuts are high in fiber, and can reduce cholesterol levels by 5 percent with just 1 serving.

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But because of the high number of calories in nuts, the FDA recommends limiting the intake of nuts to just about a handful per day.

In addition to having the ability to fight cholesterol, nuts also have nutrients that can protect the heart.

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