High LDL cholesterol level of medically known as high blood cholesterol, you can decrease the governing food aid in lowering cholesterol .vofaqa to the Centers for Disease Control and Prevention (CDC), more than one-third of adults in the United States have high levels of LDL, or bad cholesterol, and this increases the risk of disease heart and blood vessels, including heart disease and heart attacks. Can people of all ages, races and genders become infected, up cholesterol in the blood.
Foods to lower cholesterol
Some of the factors that put you at higher risk, excessive smoking, obesity, and the area around the wide waist, poor diet and lack of exercise, and hypothyroidism, diabetes, thyroid, and most of these factors can be controlled, but genetics is a factor one risk out of the will.
High cholesterol does not show him any symptoms, so they will need to be examined cholesterol levels from time to time.
CDC defines normal levels of cholesterol in the blood, as follows:
Cholesterol: less than 200 mg / dL (milligrams per deciliter of blood)
LDL cholesterol: less than 100 mg / dL
HDL cholesterol: 40 mg / dL or higher
Triglycerides: Less than 150 mg / dL
If it is not brought under control as early as the time enough, can high cholesterol lead to health complications such as chest pain, heart attacks and strokes.
By making changes in diet and lifestyle, you can lower cholesterol, and there are many foods that can help keep cholesterol at healthy levels.
Here are the top 10 foods help to lower cholesterol in the blood
1. Oatmeal:
Eat a bowl of oatmeal for breakfast every day is an easy way to reduce high cholesterol level, where the fiber content of recoverable high soluble in oats which help lower LDL.
Oats reduces the absorption of cholesterol in the bloodstream, and also fiber fills the stomach and give a sense of satiety, which helps to avoid non-beneficial food.
In addition, eating oatmeal regularly associated with a reduced risk of heart disease, vascular disease and type 2 diabetes.
2. Almonds:
Rich in monounsaturated almond unhealthy saturated the heart, fat unsaturated compound and fiber that help raise the good cholesterol HDL and lowering LDL levels Alchollsterool bad.
In a study published in 2011 in the Journal of Nutrition that consumption of nuts such as almonds helps to lower LDL cholesterol, which is the primary goal for the prevention of coronary artery disease by 3.19 percent.
In addition, a study published in 2015 in the Journal of the American Heart Association that consumption of almonds a day may be a simple nutritional strategy to prevent the emergence of cardiovascular diseases, metabolic.
Eating a handful of almonds a day but in moderation Zalmaxrat other seeds such as walnuts and flax seeds are also beneficial to lower cholesterol levels in the blood.
3. Orange juice:
Sweet orange refreshing and it has properties that reduce blood cholesterol significantly.
In a 2000 study published in the American Society of Magazine Nutrition, researchers found that orange juice improves the levels of cholesterol in the blood in people who have high cholesterol, and this happens due to the presence of vitamin C, folate and flavonoids such as hesperidin in oranges.
Drink 2-3 glasses of orange juice a day is a good choice, and can also eat the fruit of an orange a day.
4. Salmon:
Omega-3 fatty acids called EPA and DHA found in salmon provide protection against high cholesterol in the blood, it also helps to lower triglycerides and raise good HDL cholesterol a bit, which reduces the risk of heart disease.
In addition, salmon is low in cholesterol and saturated fat.
Eating at least two servings of salmon each week, eating a grilled salmon is the best choice, and can also be taking fish oil supplements after consulting your doctor.
5. soybeans and soy products:
Soybeans and soy products provides a complete vegetable protein, and this is great for those who suffer from high cholesterol.
Although soy may reduce total cholesterol to a large extent, it lowers bad LDL cholesterol, which is a high-protein diet contains high levels of unsaturated fats, fiber, vitamins and minerals and low levels of saturated fat.
A study published in 2011 in the Journal of the American College of Nutrition found that eating 1-2 servings (15-30 grams) of soy protein a day have a significant impact on reducing the risk of lipoprotein that causes coronary heart disease factors.
To help lower cholesterol, plus soybeans, tofu, soy flour, soy milk to your diet.
6. Green tea:
Drinking a few cups of green tea a day is one of the simplest ways to reduce total cholesterol and bad LDL cholesterol in the blood, and green tea lowers LDL cholesterol in adults. There are many compounds in green tea that prevent the absorption of cholesterol from the digestive tract and help get rid of him.
In addition, green tea is a healthy drink prevents plaque buildup in the blood vessels and reduces the risk of heart attack or stroke.
Drink 3-4 cups of green tea (hot or iced) a day, and can also take green tea supplements, after consulting a doctor.
7. Olive oil:
Olive oil contains a high proportion of monosaturated fats unsaturated, which help lower bad cholesterol LDL levels, and this in turn reduces the risk of heart disease and stroke, and in addition to that it is rich in vitamin E antioxidant beneficial for your heart and overall health.
Use 2 tablespoons of extra virgin olive oil a day as a replacement for less healthy oils, and can use this oil to fry vegetables, and add it to power and bread.
Note: Olive oil contains a high content of calories, so you should avoid excessive use him.
8. Avocado:
Avocados are a good source of fat unsaturated monounsaturated, which can help to lower LDL levels in people who are overweight or obese. Monounsaturated fats also help to raise HDL levels, and also contains avocado on plant sterols, which has discounted properties of cholesterol.
In addition, it is rich in protein, fiber, vitamin B complex, vitamin K and many minerals is very useful for your overall health.
Eating avocados a day, and can also add sliced avocado to power, sandwiches or eat as a side dish.
9. Garlic:
Garlic can help reduce high blood cholesterol, and in addition to that it prevents blood clots and reduces blood pressure and protects against heart disease. According to a press statement issued in 2013 by the National Institute of Integrative Medicine, and garlic extract is a safe and effective alternative to blood pressure and reduced medication cholesterol for many people.
Eating 2-3 cloves of raw garlic a day on an empty stomach, and the use of fresh garlic in salads, cooking and many types of dishes, soups and stews.
It can also take garlic supplements after consulting your doctor for the correct dose.
10. Dark chocolate:
Dark chocolate can effectively reduce bad cholesterol and improve good cholesterol level in the blood. According to a study published in 2013 in the American Journal of Clinical Nutrition, the ingredient theobromine in dark chocolate are mainly responsible for the increase in HDL cholesterol.
Chocolate contains a high level of antioxidants and flavonoids to prevent platelets from sticking together and keep the arteries, which in turn reduces the risk of heart attacks and strokes.
Eating one or two small pieces of dark chocolate and eat 60 percent at least of cocoa on a regular basis.
Additional tips:
Maintain a healthy weight.
Quit Smoking.
Exercise for at least 30 minutes, 5 days a week.
Eating a low saturated fat diet.
Avoid fried or fatty foods and carbohydrates and excess sugars manufacturer.
Avoid foods that increase bad cholesterol, such as red meat and full-fat dairy products, egg yolks and processed foods
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