For those of you who want to avoid the problem of cholesterol, it's good healthy start to consider anti-cholesterol foods. Here are the five best foods according to the Mayo Clinic that helps lower cholesterol and protect your heart and blood vessels.
1. Porridge oats / oatmeal
Oatmeal contains soluble fiber (soluble fiber) can lower bad cholesterol (low-density lipoprotein / LDL). Soluble fiber is also found in such foods as kidney beans (kidney beans), apples, pears, barley and prunes. Believed that soluble fiber can reduce absorption of cholesterol in your digestive tract. Eating more soluble fiber 10 grams per day can lower total and LDL cholesterol. Each 1 1 / 2 cup cooked oatmeal that you eat contains 6 grams of fiber. If you add fruit, like bananas, you add about 4 more grams of fiber.
2. Nuts walnuts, almonds and other types
Various studies show that walnuts significantly lower cholesterol in the blood. Nuts contain many polyunsaturated fatty acids (polyunsaturated fatty acids) that can keep blood vessels healthy and elastic. Nuts Almonds also have benefits that are not too different, where the decrease in cholesterol can you feel after about four weeks.
Diet to lower cholesterol by 20 percent of calories come from walnuts sources claimed to be able to reduce levels of LDL cholesterol by 12 percent. Nuts are generally high in calories, so with only about a handful (no more than 2 ounces or 57 grams) will provide benefits.
But remember, when you eat them with other foods do not overdo it. Overeating makes you fat and lead to heart risks.
3. Fish and omega-3 fatty acids
Much research supports the benefits of eating fish in lowering cholesterol as fish rich in omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as lowering blood pressure and reduce the risk of blood clots. In patients who already had heart attacks, fish oil or omega-3 fatty acids significantly decreased the risk of sudden death.
Doctors recommend eating fish at least twice a week. Food sources rich in omega-3 found in mackerel, herring, sardines, albacore tuna and salmon.
Keep in mind, to maintain the health benefits of fish, fish should be grilled or baked in the oven. If you do not like fish, you can also get omega-3s from foods like ground flaxseed or canola oil.
You can also get omega-3 or fish oil supplement, but it certainly will not earn a place all the essential nutrients in fish such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
4. Olive Oil / Olive Oil
Olive oil or olive oil contains a mixture of potent antioxidants that can reduce cholesterol without disturbing levels of good cholesterol (HDL) you.
The Food Administration (FDA) recommends using about 2 tablespoons (23 grams) of olive oil every day to keep the heart healthy. To add olive oil to your diet, you can mencampunya with vegetables, seasoning liquid, or mix it with vinegar as a salad dressing. You can also use olive oil instead of butter as when polishing the meat.
Some research suggests that the effects of olive oil in lowering cholesterol will be greater if you choose extra-virgin olive oil or extra virgin olive oil. This type of oil does not go through processing and the addition of chemicals that are believed to contain more heart-healthy antioxidants. But avoid "light" olive oil because usually this type is more processed so that boondoggle would not be maximal.
5. Foods that are fortified or enriched sterols and stanols.
Many foods are now fortified with plant sterols or stanols - substances in plants that help block the absorption of cholesterol.
Margarine, orange juice, and yogurt drinks fortified with plant sterols can reduce LDL cholesterol by 10 percent. The number of daily plant sterols needed for results is at least 2 grams are equivalent to two servings (237 milliliters) servings of plant sterol-fortified orange juice a day.
Sterols or stanols are added in the diet will not affect the levels of triglycerides or HDL. Sterols or stanols, also will not interfere with the absorption of fat-soluble vitamins like A, D, E and K.
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