Foods that lower cholesterol

Here are some foods that help to keep cholesterol under control:

Pisces

Fish lowers blood cholesterol levels due to the content of omega 3 fatty acids. They help the heart by lowering blood pressure and lower risk for blood clots. As you probably know, doctors recommend at least two servings of fish per day. Types of fish that have the highest content of omega 3 are mackerel, herring, sardines, tuna and salmon.

To preserve the benefits of fatty acids, fish cook in the oven or grill. If you do not like fish, you can call fish oil supplements with omega 3.

Olive oil

Olive oil contains antioxidants that allows a mix of negative blood lower cholesterol (LDL) cholesterol without affecting beneficial (HDL).
Two tablespoons of olive oil daily are enough to benefit from these antioxidants. How much oil is less processed, the more antioxidants keeps better. Choose extra virgin oil, cold pressed.

Add to each salad or olive oil if you can, take every morning on an empty stomach, two tablespoons of oil. Olive oil emits many toxins if the pan is hot because it has a low temperature combustion, so it is recommended to add to the end in cooked dishes.

Oat flakes

Oats contain a type of soluble fiber that has the ability to reduce cholesterol absorption in the intestine negative. Soluble fiber is also found in foods like beans, apples, pears and plums.

10 grams of soluble fiber included in your daily diet reduced LDL and total cholesterol. A half cup of oatmeal pudding offers 6 grams of fiber. If you add bananas or apples grow with 4 gram of fiber number.

Nuts, seeds and nuts

Studies over time have shown that walnuts can significantly reduce blood cholesterol levels. Being rich in polyunsaturated fatty acids, nuts and helps maintain healthy blood vessel elasticity. Almonds, as well as seeds or nuts have a similar effect.

A handful of walnuts, hazelnuts, peanuts, pistachios, almonds, sunflower and pumpkin seeds daily can help prevent cardiovascular problems. All of these nuts and seeds are rich in calories, so you must limit yourself to a moderate, if you want to take a few extra pounds.