Saturday, November 3, 2012

Best Food Lowering Cholesterol

Habits and types of food consumed daily was instrumental in influencing your blood cholesterol levels. The better the patterns and the quality of your daily diet, certainly more awake anyway cholesterol balance and your overall health. Those of you who want to avoid cholesterol problems it is worth starting to consider anti-cholesterol healthy food. Here are the five best 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. The insoluble fiber is believed to lower the absorption of cholesterol in your digestive. Eating 10 grams of soluble fiber a day decreases your total and LDL cholesterol. Each 1 1/2 cups cooked oatmeal that you eat contains 6 grams of fiber. If you add fruit, such as bananas, you add 4 grams of fiber.

2. Nuts Walnuts, almonds and other types
Various studies show that walnuts can significantly reduce blood cholesterol. 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 source claims can lower LDL cholesterol by 12 percent. Nuts are high in calories, so a handful (no more than 2 ounces or 57 grams) would provide benefits.

But remember, when you eat them with other foods do not overdo it. Overeating makes you overweight and risk of heart disease.

3. Fish and omega-3 fatty acids
A lot of research that supports the benefits of eating fish in lowering cholesterol as fish rich in fatty acids omega-3. Omega-3 fatty acids also help the heart in other ways such as lowering blood pressure and reducing the risk of blood clots. In patients who have 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, in order to maintain the health benefits of fish, the fish should be grilled or baked in the oven. If you do not like fish, you can also get omega-3 from foods like ground flaxseed or canola oil.

You can also get omega-3 or fish oil from supplements, but it certainly will not get all the essential nutrients in fish, like selenium. If you decide to take a supplement, 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 disrupting the levels of good cholesterol (HDL) you. U.S. Food Supervisory Agency (FDA) recommends using about 2 tablespoons (23 grams) of olive oil every day to keep heart healthy . To add olive oil to your diet, you can mix it with the vegetables, seasoning liquid, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter 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. Oil is less processed and the addition of chemicals that are believed to contain more antioxidants nourish. But avoid "light" olive oil because it usually has been through various types of processing that boondoggle will not be maximized.

5. Foods fortified or enriched in sterols and stanols.
Many foods are now fortified with plant sterols or stanols - substances found in plants that help block the absorption of cholesterol. Margarine, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by 10 percent. The number of daily plant sterols needed for results is at least 2 grams of which is equivalent to two servings (237 milliliters) sterol-fortified orange juice a day.

Sterols or stanols are added to the diet does not affect 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.

HABIT and type of food consumed daily was instrumental in influencing your blood cholesterol levels. The better the patterns and the quality of your daily diet, certainly more awake anyway cholesterol balance and your overall health. Those of you who want to avoid cholesterol problems it is worth starting to consider anti-cholesterol healthy food. Here are the five best 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. The insoluble fiber is believed to lower the absorption of cholesterol in your digestive. Eating 10 grams of soluble fiber a day decreases your total and LDL cholesterol. Each 1 1/2 cups cooked oatmeal that you eat contains 6 grams of fiber. If you add fruit, such as bananas, you add 4 grams of fiber.

2. Nuts Walnuts, almonds and other types
Various studies show that walnuts can significantly reduce blood cholesterol. 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 source claims can lower LDL cholesterol by 12 percent. Nuts are high in calories, so a handful (no more than 2 ounces or 57 grams) would provide benefits.

But remember, when you eat them with other foods do not overdo it. Overeating makes you overweight and risk of heart disease.

3. Fish and omega-3 fatty acids
A lot of research that supports the benefits of eating fish in lowering cholesterol as fish rich in fatty acids omega-3. Omega-3 fatty acids also help the heart in other ways such as lowering blood pressure and reducing the risk of blood clots. In patients who have 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, in order to maintain the health benefits of fish, the fish should be grilled or baked in the oven. If you do not like fish, you can also get omega-3 from foods like ground flaxseed or canola oil.

You can also get omega-3 or fish oil from supplements, but it certainly will not be mendapatkn all essential nutrients in fish, like selenium. If you decide to take a supplement, remember to watch your diet and eat lean meat or vegetables in place of fish.

3. Fish and omega-3 fatty acids
A lot of research that supports the benefits of eating fish in lowering cholesterol as fish rich in fatty acids omega-3. Omega-3 fatty acids also help the heart in other ways such as lowering blood pressure and reducing the risk of blood clots. In patients who have 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, in order to maintain the health benefits of fish, the fish should be grilled or baked in the oven. If you do not like fish, you can also get omega-3 from foods like ground flaxseed or canola oil.

You can also get omega-3 or fish oil from supplements, but it certainly will not be mendapatkn all essential nutrients in fish, like selenium. If you decide to take a supplement, 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 disrupting the levels of good cholesterol (HDL) you. U.S. Food Supervisory Agency (FDA) recommends using about 2 tablespoons (23 grams) of olive oil every day to keep heart healthy . To add olive oil to your diet, you can mix it with the vegetables, seasoning liquid, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter 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. Oil is less processed and the addition of chemicals that are believed to contain more antioxidants nourish. But avoid "light" olive oil because it usually has been through various types of processing that boondoggle will not be maximized.

5. Foods fortified or enriched in sterols and stanols.
Many foods are now fortified with plant sterols or stanols - substances found in plants that help block the absorption of cholesterol. Margarine, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by 10 percent. The number of daily plant sterols needed for results is at least 2 grams of which is equivalent to two servings (237 milliliters) sterol-fortified orange juice a day.

Sterols or stanols are added to the diet does not affect 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.