In order to treat the cholesterol we have to be aware primarily of what is and of the risks of having high levels or unbalanced. To the substance that is in our body and which is responsible for regulating the hormones and those functions related to the formation of acids, bile is called cholesterol, and if your presence in the blood is above what is considered normal may lead to a risk of heart disease. Specialists point out that we can control the cholesterol if we live a healthy lifestyle that includes a balanced diet and some exercise. In The Naked Kitchen you want to learn more about those foods that help to control cholesterol, since there are several that in addition to healthy are delicious. Do you want to take care of yourself?
5 foods that help control cholesterol
Several studies have confirmed that the avocado favours the reduction of cholesterol in the blood between 10 and 45 percent in those patients who suffer from hypercholesterolemia. But still the reasons are not very clear, we know that they are rich in polyunsaturated fatty acids and in fiber, so that we can deduce clearly that reduces the levels of LDL. These studies recommend taking at least half an avocado daily for the main meal, as an effective tool to lower cholesterol…
The leafy green vegetable as the spinach reduces the cholesterol levels as well, in addition as it contains a high percentage of sterols and stanols there is a lower intestinal absorption of this substance. Due to its high fiber content, broccoli also has a beneficial effect in patients with hypercholesterolemia, it is recommended to include these vegetables in our diet.
Cereals also help to control cholesterol, especially if they are comprehensive. Experts recommend you take oatmeal because it has been proven that after consuming it for six weeks significantly decreases the LDL cholesterol. Can the amount? About 70-100 grams every day in the breakfast, in addition to other cereals, such as bread, rice or pasta…
Legumes are rich in fibers and therefore are recommended to treat cholesterol. In the case of the lentils are not only decrease the LDL or known as bad cholesterol, but also increases the HDL which is beneficial for our heart. Other legumes such as peas reduce cholesterol between 5 and 8 percent, and if we talk about soy consumption can drop by up to 25 percent the levels of LDL. Experts recommend eating at least 50 grams of legumes three times a week to notice results.
Despite the high percentage of fat of some plant foods, these can be beneficial for lowering cholesterol, as is the case of the nuts. The best are walnuts, pistachios, almonds and macadamia nut which can be reduced by up to 4 percent the levels of LDL and increase up to 7 percent HDL in just 4 weeks. In this case, the experts recommend a daily intake of about 40 grams of nuts without salt during the breakfast, seeing the results it is worth to include them in our diet right?
In addition to include in our diet certain foods that help to control cholesterol it is also important to take a few healthy lifestyle habits that allow us to stay healthy, check out our article so that you can take care of you.