15 Foods for Lowering Cholesterol

Cholesterol

Cholesterol is a waxy steroid of fat that is produced in the liver or intestines. It is used to produce hormones and cell membranes and is transported in the blood plasma of all mammals. It is an essential structural component of mammalian cell membranes and is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important component for the manufacture of bile acids, steroid hormones, and Vitamin D. Cholesterol is the principal sterol synthesized by animals; however, small quantities can be synthesized in other eukaryotes such as plants and fungi. It is almost completely absent among prokaryotes including bacteria. Although cholesterol is important and necessary for mammals, high levels of cholesterol in the blood can damage arteries and are potentially linked to diseases such as those associated with the cardiovascular system (heart disease)

Normal blood cholesterol is less than 5 mmol / l. If between 5 and 6.5 mmol / l, you can reduce it with diet. If it is higher than 6.5 mmol / l You have to take medication, in addition to adjusting your diet.

blood test results

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Here are 15 foods that are beneficial to lower cholesterol in your blood :

Walnuts, almonds and other nuts may reduce blood cholesterol. Research has shown that eating a few walnuts every day can lower your cholesterol by 27 percent. According to watchdog the U.S. Food and Drug Administration (FDA), consuming about a handful (42.5 grams) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts, may reduce the risk of heart disease

blood cholesterol

2. green tea

Research in Japan found that theanine in green tea beneficial to increase good cholesterol and bad cholesterol prevents the formation of

cholesterols

3. Tomatoes

Drinking two glasses of tomato juice a day lowers the bad cholesterol from your body significantly

4. Grape

Red grapes increase good cholesterol. It is advisable to drink two glasses of grape juice every day

5.Blueberry

Blueberries contain a large number of substances that fight bad cholesterol. Compounds in blueberries (pterostilbene) can help lower cholesterol as effectively as commercial drugs with fewer side effects

6. Plum

Such as blueberries, plums have a huge amount of material that lowers cholesterol

7. soybean

Soy products like soy milk, tofu and tempeh are not just reduce your cholesterol, but also rich in protein

8. garlic

Many clinical trials have looked at the role and benefits of garlic on cardiovascular disease, primarily by lowering total cholesterol, LDL cholesterol and triglycerides. American Dietetic Association recommends that health benefits of garlic, we should consume 600-900 mg (about 1 clove of fresh) per day

9. olive oil

Olive oil can reduce the bad cholesterol from your body. Researchers at the Universidad Autonoma de Madrid (Spain) found that a diet enriched with olive oil help lower bad cholesterol (LDL)

10. coconut oil

Research Dr. Mary Enig MS of Nutritional Sciences and other research noting that natural coconut oil (non-hydrogenated) increase good cholesterol (HDL)

11. avocado

Unsaturated fat in avocados is the kind of healthy because it can increase your HDL cholesterol levels

12. Flaxseed oil

Flaxseed oil can lower blood pressure in men with high cholesterol. In the three-month study of 59 middle-aged men, those who took supplements of flaxseed oil per day decreased blood pressure significantly

13. Fish and Fish Oil

A study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil for nine weeks lowered the concentration of cholesterol in their body

14. Pomegranate Fruit

A study by the National Academy of Sciences (USA) showed that pomegranate juice reduces cholesterol plaque buildup and increase the production of nitric oxide which helps reduce artery plaque

15. Yogurt with Probiotics

Several studies have shown that the probiotic Lactobacillus acidophilus and Lactobacillus reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back into the bloodstream

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Jumat, 29 Juli 2011