Diet to lower cholesterol
Only a few simple adjustments in your diet can be enough to reduce your cholesterol at a healthy level and help you stay out of the drugs or using a low dose.
Reduce the consumption of saturated fats and trans, as meat and dairy products high in fat raise total cholesterol. Trans fats, sometimes found in margarines and store-bought biscuits, cookies and cakes, are particularly harmful.
Oats, Bran oats and high fiber foods: oats contains soluble fiber, which reduces their cholesterol (LDL), the “bad” cholesterol, as it may reduce the absorption of cholesterol. Soluble fibre is also found in foods such as beans, apples, pears, barley and prunes. Five to 10 grams or more of soluble fiber per day reduces total cholesterol and LDL. Food 1 1 / 2 cups of cooked oatmeal provides 6 grams of fiber. If adding fruit, such as bananas, it will add more than 4 grams of fiber. To vary a little, you can try flour oatmeal or cold cereal made with oatmeal or oat bran.
Fish and omega-3 fatty acids: eat oily fish can be healthy for the heart because of high levels of omega-3 fatty acids, which can reduce your blood pressure and your risk of developing blood clots. In people who have already suffered attacks on the heart, the oil of fish, fatty acids – omega-3 reduces the risk of sudden death.
Eat at least two servings of fish a week. Higher level of omega-3 fatty acids is in:
Mackerel
The trout
Herring
Sardines
Nice
Salmon
Halibut
It should bake or Broil the fish to avoid the addition of unhealthy fats.
If you do not like fish, small amounts of omega-3 fatty acids in foods such as flaxseed or canola oil can also be obtained. It can also take a fish oil supplement, omega-3.If you take a supplement, remember that control your diet and eat lean meat and vegetables instead of fish.
Walnuts and almonds: may reduce blood cholesterol. They are rich in polyunsaturated fatty acids. Nuts also help maintain healthy blood vessels.
You should eat around a handful (1.5 ounces, 42.5 grams) per day of most nuts, almonds, hazelnuts, peanuts, millet, walnuts, pistachios and nuts, can reduce your risk of heart disease. Just make sure that they are not salted or coated with sugar.
All nuts are rich in calories, so a handful is sufficient. To avoid the consumption of nuts more and gain weight, replace foods high in fat, saturated with nuts. For example, instead of cheese, meat or pieces of bread in your salad, add a handful of nuts or almonds.
Olive oil: olive oil contains a potent blend of antioxidants that can reduce cholesterol (LDL), but left intact the “good” (HDL) cholesterol. It is recommended the use of about 2 tablespoons per day olive oil. You can saut? the vegetables in it, add to a marinade or mixed with vinegar as a dressing for salads. You can also use olive oil as a substitute for butter when you’re spraying meat or as a sauce for bread. Olive oil is rich in calories, so not to eat more than the recommended amount.
Foods with added plant sterols: substances found in plants that help to block the absorption of cholesterol.
Margarine, orange juice and beverage of yoghurt with plant sterols can help reduce LDL cholesterol by more than 10 per cent. Plant sterols in the fortified foods do not seem to affect levels of triglycerides and high-density (HDL) lipoprotein.
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