Reducing saturated fat is one of the most important changes you can make for cutting down cholesterol level in the blood. We have since always eaten saturated fats and you probably ask yourself why are they labeled as harmful for our health? – The liver uses saturated fats to create cholesterol which means that excessive consumption of saturated fats can increase cholesterol levels, particularly low-density lipoproteins (LDL) which is the bad cholesterol. These potentially harmful fats are found in foods from animal origin such whole fat milk, cream, butter, meat – lamb, beef, pork, cheese, etc. However, there are certain plant-based vegetable fats that are to be avoided, especially palm oil, coconut oil and vegetable shortening.
The best fighter against saturated fats is fiber-rich food, particularly beans – any type. The healthiest thing about beans is that their composition is high in soluble fibers which are very good for lowering bad cholesterol. They form a gel in water that helps bind acids and cholesterol in the intestinal tract preventing their absorption into the body. Because of this trait, soluble fibers are also good in preventing heart diseases. They are sustained in oats, barley, rice, beans, apples, carrots and most of the fruits and vegetables.
Elevated cholesterol is one of the most common health problems today. Despite leaving the physical activity that indirectly helps its reduction, we remind you that food plays an important and perhaps a key role. Find out food that helps in lowering of cholesterol.
For dinner eat salmon, for snack eat small – handful amount of walnuts in the salad, add olive oil. Eat dark chocolate with more cocoa, and do not worry if this food helps in lowering of cholesterol. Here is a list of other food that is beneficial in case of problems with cholesterol.
Eat oats in breakfast. Oats helps reduce bad (LDL) cholesterol and 5.3% for a period of 6 weeks. This is due to a substance called beta glucan which absorbs bad cholesterol.
This is another reason to drink a glass of red wine. Two glasses a week is ideal amount of red wine which can have beneficial effects for your health.
Salmon and other fatty fish
Salmon is rich in omega 3 fatty acids and is a great food that naturally improves health and helps prevent heart attack, stroke and high cholesterol. Other useful fish are sardines and herring.
Monounsaturated fats are found in nuts and sunflower seed have lowest levels of fatty acids and are the best of the three types of fats (polyunsaturated, saturated fat and monosaturated). Walnuts are a healthy way to intake necessary healthy fats in the body, without feeling guilty, and because it is herbal, natural and chemical raw fat, nutritious and excellent for heart health.
Legumes are great for heart and by eating in various combinations – soups and main dishes are easily digested. It is considered that reduces bad cholesterol by 8%, and is especially recommended black beans and white beans.
Tea contains antioxidants and small amounts of caffeine compared to coffee. One cup of tea contains only 30-40 mg, while coffee has about 135 mg of caffeine. Tea has phytochemicals that protects bones, and is protector of the body from bad LDL cholesterol.
A reasonable dose of dark chocolate is useful for the body. Chocolate is full of antioxidants and ingredients that lower cholesterol. It is thought that antioxidants in dark chocolate reduce damage that may occur in the blood vessels and reduces the additional damage that may endanger the health of people who suffer from cirrhosis.
Popeye the sailor was built as a character who symbolizes the strength of the muscle that comes from spinach. It is believed that spinach contains about 13 flavonoids which keep body from cancer, heart disease and osteoporosis.
Olive oil is very beneficial to health. It contains mono-unsaturated fatty acids that lower bad cholesterol and triglycerides without having to disrupt the balance of good cholesterol. It exists in different variants, extra virgin which is best, as well as pure.