Table of products for lowering cholesterol in the blood. Diet to lower cholesterol, menu for a week. The introduction of a large amount of greens into the diet is a powerful basis for cleansing blood vessels from cholesterol, and the body from toxins

Good afternoon, Dear friends. How often do you hear about cholesterol? What can you tell about him? Surely most will remember only about blood clots and plaques on the walls of blood vessels. We are accustomed to treat distant problems lightly. Then we regret when the neglect takes its toll. Let's conduct a small educational program on the topic of lipoproteins: what kind of "animal" is this and what foods reduce blood cholesterol quickly and effectively.

A bit of theory

Do not think that cholesterol is an eternal villain. It can be divided into two varieties: useful and harmful. The latter is found in food, but the “good” is able to produce the liver. We need it as a building material. Without the steroid, we would not be able to digest food. Low level fraught with infertility and weak immunity. High - no less dangerous. With the exception of atherosclerosis, imbalance causes chronic hypoxia. I already talked about oxygen starvation of the body in an article about acidity.

The optimal indicator of the content of a "bad" steroid is no more than 3.3 mmol / l. If you want to know how to quickly reduce blood cholesterol, you need to understand why the level fluctuates. It may change for the following reasons:

• Sport. Regular classes change the qualitative content of cholesterol: there is more useful, less harmful.
• Various pathologies affecting the kidneys, thyroid gland and ovaries.
• Diabetes.
• Alcohol and smoking.
• Pregnancy.
• Nutrition.

In a special risk group are men and those whose parents experienced similar problems. I advise you to pay attention and take tests if there is pain in the legs during exercise, the heart “disturbs” and age spots appear.

Do you want to be one step ahead? Enter in the menu products that lower cholesterol in the blood quickly and effectively.

Food that heals

Pro, and you already know. What else will help us in the fight? Let's look at several product groups.

1. Phytosterols

Plant analogue of cholesterol, performs similar functions. It removes a harmful chemical compound from the body, does not allow it to be absorbed. Phytosterols are found in:

• almonds
• beans
• cranberries
• young wheat sprouts
• bran
• grapes
• raspberries.

A small amount can be found in raw fruits and vegetables. Cranberry juice helps the liver produce beneficial lipoproteins.

2. Polyphenols

When you use them, you get a double benefit: get rid of "bad" cholesterol and get "good" cholesterol. This group includes:

• beans
• red fermented and black rice
• berries
• cocoa.

Heat treatment reduces the efficiency by almost half, so try to cook meals without the help of a stove. Enriching the diet with polyphenols is worth at least for the sake of health thyroid gland and hearts. In addition, it is an excellent prevention of cancer and osteoporosis.

3. Resveratrol

• red wine and grapes
• ginger
• blueberry
• cocoa
• peanuts and almonds.

4. Omega-3

Unsaturated fatty acid cannot be synthesized by our body, but are needed for proper metabolism. This is the most powerful weapon. Without omega-3 lipid metabolism is disturbed. What foods lower blood cholesterol quickly and effectively? Pay attention to:

• fish and fish fat; herring, salmon and sprats are especially useful
• pumpkin seeds, linseeds
• linseed and evening primrose oil
• almond
• ginger
• cocoa.

Unsaturated fatty acids should replace the lion's share of animal fats. The latter "stick" to the walls of the arteries, closing the lumen. Fatty acids do not have this property.

5. Plant fiber

Coarse fibers “expel” harmful cholesterol from the body. They do not allow carbohydrates and fats to be absorbed and improve digestion. To delay the cholesterol threat, consume more:

• cereals
• champignons and oyster mushrooms
• almond
• beets
• avocado
• flax seeds.

Do you want to receive maximum benefit? Don't overcook porridge. By the way, "rough" food also relieves constipation.

6. Pectin

Another plant fiber that normalizes lipid metabolism. Pectin prevents harmful lipoproteins from entering the bloodstream. It is found in vegetables and fruits. The following are especially valuable:

• apples;
• eggplant
• grapes, dogwood (preferably dried), cranberries and viburnum.

The red rice was especially notable. It also increases the amount of "good" lipoproteins.

Diet

It is advisable to reinforce the complex by refusing to junk food. This measure alone is not enough, but a complete overhaul of the menu gives an amazing result.

• Meat. Give up fatty pork and lamb, duck. Sausage, smoked meats and canned food clearly do not fit into healthy lifestyle life. A great alternative to duck is chicken. Lean veal and rabbit meat are much more beneficial.
• Milk. We'll have to forget about butter, sour cream and cream. But you can please yourself with natural yoghurts, cottage cheese, milk and kefir.
• Beverages. Alcohol, sugary soda and coffee aggravate the condition. If you want to drink something "delicious", prepare juice, fruit drink or green tea. The only alcoholic drink allowed is red wine.
• Fish. You can not eat black and red caviar. Eat salmon, herring, salmon more often.
• Nuts. Replace coconut with almonds and peanuts. Walnuts are also welcome.

Of the hot spices, mustard, ginger and white pepper are allowed. Dress salads with vegetable oils. Get rid of the pan. Steaming and boiling are the main companions of a healthy diet.

Back to herbs

How to quickly lower cholesterol in the blood folk remedies? Let's look at a few recipes.

1. Linden flowers. Grind them to a powder state. Take a teaspoon three times a day. Be sure to drink a glass of water. The full course will take a month.
2. Blackberry leaves. To prepare the infusion, you will need a tablespoon of herbs and half a liter of boiling water. Place the container near the battery and wrap it with a thick towel. In an hour, you can start treatment. Healing liquid drink 100 ml three times a day.
3. Licorice. 2 tbsp. spoons of crushed roots pour 0.5 liters of water. Boil. Turn off the stove after 10 minutes. After cooling, remove the precipitate. Take as a blackberry infusion. Important! You need to drink a decoction 1.5 hours after eating. The course is taken twice: licorice is consumed for 2 weeks, they rest for a month and repeat.
4. Milk thistle. Be aware that this cholagogue. It cleanses the liver oatmeal broth. A teaspoon of herbs will require ¼ l hot water. After 15 minutes, the infusion will be ready. A warm drink is taken half an hour before meals twice a day. From fresh leaves juice can be squeezed out. It is very effective, so just a teaspoon in the morning before breakfast is enough. If you want to extend the shelf life, add some vodka.
5. Flax seed. Also has choleretic properties. Stones in gallbladder are a contraindication. Seeds can be added to ready meals or prepare a decoction. Mix 4 cups boiling water with 2 tbsp. spoonfuls of grains. Wait 5 hours. Ready. Drink the mixture before meals. Daily dose- 300 ml.

Now you know how to quickly lower blood cholesterol at home. Finally, I will say that it is better for incorrigible sweet tooth to replace cakes and pastries with halva, marmalade, marshmallows and dark chocolate. Of course, it is desirable to give up sweets altogether, but sometimes you can treat yourself. Share your knowledge with your friends, because atherosclerosis is no joke!

Good health to you!

When a doctor informs a patient about elevated content cholesterol in the blood, the reaction is different for everyone. Some wave their hands and claim that “all diseases are from nerves”, others endlessly repeat the phrase “at our age ...”, others perceive information as a call to action. Here they are right! Indeed, with an increase in cholesterol above the norm (5-5.2 mmol / l), a competent patient will ask the doctor about the composition of lipoproteins and take an interest in diet.

Food Importance

Everyone knows the connection between cholesterol and atherosclerosis and its severe complications - myocardial infarction and stroke.

Awareness of the population leads to the spread of measures early prevention these dangerous diseases. Mass reproaches of food for the content of harmful substances are very convenient for those who do not want to play sports, sit in front of the TV all day, and do not think about giving up smoking. This passivity is far more dangerous than cholesterol-raising foods.

The mechanism is very simple: only 1/3 of the cholesterol necessary for the needs of the body is produced by the liver, the rest must come from food. It is more correct to speak not about the role of foods in raising blood cholesterol, but about the content of lipoproteins that are beneficial and harmful to health. There is no free cholesterol in the body. It is associated with proteins and forms lipoprotein complexes:

• high density,
• low
• very low
• chylomicrons.

It has been found that the lower the density, the more sizes molecular compounds, the more likely is the precipitation of pure cholesterol and the formation of an atherosclerotic plaque. If too many low-density lipoproteins come from food, this disrupts normal ratio and contributes to the development of diseases.

Allowed and prohibited products

Suppose you are in a supermarket or market and you are thinking about what kind of food to buy so as not to harm yourself and your family. Let's approach the preparation of the menu with intelligence and discretion.

Let's start with the meat counter. We don't need a large crowd. Let's postpone duck and goose, offal (liver, kidneys), sausage, smoked meats, fatty minced meat until the holidays. These types of meat will have to be limited. To absolutely prohibited products with high cholesterol includes lard, lamb, fatty pork and beef. Two to three times a week, cook lean veal, skinless chicken, or turkey meats. The most harmless meat is hare and rabbit meat. Game is welcome.

We choose not only products, but also methods of their preparation. You should use more cooking, stewing and baking in the oven. Rich fatty broths are not suitable for the first course. Boil chicken or vegetable soup without frying, discard the skin. To prepare second courses, you will have to “make friends” with a double boiler or slow cooker. Forget fried potatoes. No fast food! Recommended side dishes of buckwheat, rice, oatmeal, legumes.

Let's go to and. Fatty fish, especially sea fish, can be eaten at least daily. The content of polyunsaturated fatty acids such as Omega-3 in it is very beneficial for the body. Shrimps, crabs, squids are not harmful, but they should not be abused either. Look out for cheap sea ​​kale. This is a very useful product containing iodine and vitamins from the deep sea for the breakdown of fats.

in the dairy department presented milk and sour-milk drinks of various concentrations, cream, condensed milk, sour cream, cottage cheese and curd mass, several varieties of processed and hard cheese. Unauthorized foods for high cholesterol include sour cream, mayonnaise, condensed milk, processed cheese. Buy milk and dairy products 1-2% fat content, pamper yourself twice a week with 5% cottage cheese, only hard cheese. And we replace mayonnaise with kefir.

We refuse butter. We replace it with unrefined varieties of vegetable oils (sunflower, olive, sesame,). It is good to use milk thistle oil for salads. Nutritionists (who study nutritional supplements V medicinal purposes) claim that the oils that grow in your area (sunflower and linseed) are best absorbed. They were used by our ancestors, therefore they are shown to us for constant power supply on a genetic basis. If your roots are in Italy, then it's better olive oil you won't find. Smile if you see a label that says vegetable oil"no cholesterol". How can he get there? Cholesterol is found only in animal fat.

Eggs should be used rarely. They are needed because of the content of lecithin, a healthy protein.

Vegetables and fruits buy boldly. According to nutritionists, they need to eat at least 0.4 kg per day (not including potatoes). This is very healthy foods with high cholesterol. You can use it raw, prepare freshly squeezed juice, stew with meat and fish in vegetable oil.

Nuts and seeds can be consumed without getting carried away, except for peanuts. It is recommended to add them to salads, casseroles, cereals. Stop buying salted beer nuts. They are made with dubious trans fats.

By the way, oh beer with an increase in cholesterol, one can only dream of. Strong, coffee in different types, carbonated sweet colas are among the foods that increase cholesterol levels. You can drink tea, preferably green, mineral water, fresh juices. Most nutritionists don't mind drinking a glass of table red wine twice a week. The grape antioxidants contained in it have a rejuvenating effect, promote the production of high-density lipoproteins.

Confectionery(cake, cream cakes, pies) and sweets, leave until the holiday, or better do without them altogether.

Bread buy "Doctor's" with bran, rye, from wholemeal flour. Pasta only of the highest grades (they look rough and not shiny).

Consider that according to scientists with the help of diet food You can lower your cholesterol by 10%. Check it out!

At the same time, in modern world a lot of information that is not actually verified. Finding a grain of truth among a huge number of different opinions is quite difficult. For topics related to human health, this is especially true.

For people who like to criticize and give advice, the word "cholesterol" has become something like magic wand, which you can poke at those who have excess weight or any other health problem. The most interesting thing is that often such critics themselves do not know which foods increase blood cholesterol. There are many unverified and incorrect facts circulating among the people.

In the article, we will deal in detail with all the misconceptions and find out which foods actually increase blood cholesterol. Moreover, we will figure out how you can make your own diet so that it benefits health. remember, that proper nutrition helps to avoid diseases of the heart and blood vessels.

His Majesty Cholesterol!

So, cholesterol is a lipid substance, that is, fat. The term comes from two Greek words that literally translate as "bile" and "hard". This substance received such a name, since for the first time it was discovered in solid form in gallstones. More than 65% of cholesterol is produced by the human liver, the rest comes from food.

Probably, now many will be surprised that our own body is able to produce such a huge amount of this “enemy”. But in fact, our body is a well-coordinated and delicate system in which every little thing plays important role. Cholesterol, for example, is a very important material for cell membranes and walls. He is, in fact, " building material". Moreover, this substance is able to maintain a certain level of water in cells, transport useful substances through membranes, and also bind dangerous poisons, neutralizing their effect on the body. Incredible, right?

Thanks to this lipid, a whole chain for the production of sex hormones (testosterone, estrogen, progesterone) is launched. In addition, cholesterol is involved in the formation of the hormone cortisol, which, in turn, is responsible in the body for metabolism and the production of vitamin D. The latter regulates the balance of phosphorus and calcium to maintain the desired hardness of bone tissue.

Benefit

About what foods increase cholesterol in the blood, we will burn a little later, but for now we will focus on the benefits of this substance. Note that it is with its help that the liver starts the process of producing bile acids, which allow the processing of fats.

Recent studies by leading scientists have proven that cholesterol has a huge impact on human vision and intelligence.

It's just unbelievable what beneficial substance can cause so many health problems. But, as always, it's about balance.

"Good" and "Bad"

Cholesterol is conditionally divided into "bad" and "good". In itself, matter is neutral, the whole point lies in what it is surrounded by. Note that in pure form lipid cannot move around the body. It is necessarily “accompanied” by lipoproteins, which are a complex of fats and proteins. These compounds are able to deliver cholesterol to every cell.

Lipoproteins

These substances have exactly the same shape, but completely different composition, size and density. In total, there are four types of them: high, low and very low density, as well as chylomicrons.

How does it all work? High-density molecules transport cholesterol throughout the body, where it performs its essential function and benefits the person. At the same time, low density molecules move along the same path and collect any excess, which is later delivered to the liver for processing or disposal.

Thus, high-density molecules can easily dissolve in the body and do not produce a residue of the substance. At this time, low molecular weight particles are almost insoluble. Moreover, they produce quite a lot of residual matter. It is because of this that cholesterol is divided into “bad” and “good”. Low molecular weight particles are able to combine into groups and turn into well-known plaques that cause many diseases.

Meat products

So, what foods increase cholesterol in a person's blood? Let's start by looking at meat dishes which are misused by many. Pork, goose, duck, lamb, bacon, offal, sausages, minced meat, smoked meats - all this harmful products, which should appear on the table of a person who monitors his health very rarely. Let them become for you a delicacy that you can indulge in only for the holidays. From the daily menu, the entire list above should be removed. You can replace it with lean beef and veal, bacon and ham. But these meat products shouldn't be too much either.

Concerning therapeutic diet, then the most safe species meat is chicken, hare, rabbit, game and turkey. At the same time, you should not eat such food more than 2-3 times a week.

And, of course, do not forget about the method of cooking. In no case should you fry meat for a routine meal. It is better to cook it with steam or water, bake in the oven or stew. Then it will definitely bring maximum benefit and minimum harm.

Seafood

Do you want to know which foods increase blood cholesterol quickly and effectively? This, of course, is seafood, but only if you are a very big fan of them. Fish in general is very healthy, but if eaten too much, it can quickly raise the concentration of the lipid in question. You should not abuse caviar, shrimp, crabs, squid, etc. But at the same time, fatty sea fish can be eaten at least every day, and it will not bring any harm, as it contains Omega-3 acids that are incredibly useful for humans. As for the cooking method, here we adhere to the same rules as above: no fried foods, only baking, boiling or stewing.

Dairy

Dairy products should be attributed to products that increase cholesterol in the blood quickly. Sour cream, milk, cream, ice cream, condensed milk and cheese can spoil health if consumed in unreasonable amounts. The main thing here is to remember that in no case should you completely exclude dairy products from the diet. It would be much wiser to reduce their fat content to a minimum. Then you don't have to give up. delicious meals.

Eggs

What foods increase blood cholesterol effectively? This, of course, egg yolk, which many advise to refuse. At regular use it is able to very quickly increase the amount of lipid. It should be completely abandoned in the presence of diseases of the heart and blood vessels, however, with prevention, you can simply reduce its use by several times. Egg white it is recommended to regularly add food, but no more than 3 times a week.

Vegetables and fruits

Surely you want to know which foods increase blood cholesterol and which do not. That's what we'll talk about now. The good news is that you can eat any vegetables and fruits. At the same time, it must be remembered that they bring the most benefit in fresh. If this is not possible, they should be stewed, steamed or in water. If you cook deep-fried food in compliance with all the rules, then you can equalize it according to useful properties for steamed food. But remember that this does not apply to french fries from a nearby establishment. fast food.

Seeds and nuts

This is another type of food that will be very useful. Nuts contain a wide variety of beneficial acids which are simply irreplaceable for the human body. In this case, it is better to give preference not to fried foods, but to dried ones. To make the nuts taste better, they should be placed in cold water for a while.

Don't force yourself to eat these foods if you don't want to. Be sure to try adding them little by little to salads, desserts, and casseroles. You will hardly notice a small amount of these products, but your body will appreciate such care.

Soups

What foods increase blood cholesterol? We started the list with meat and will continue it with rich soups. Let's say right away that they should be abandoned. As a rule, many of us are used to cooking only this way, but we will have to look for alternative options, since health is more important. It is worth switching to vegetable and fish broths, which will bring maximum benefit to the body. Remember that you do not need to use roasting. If you cook meat for broth, then be sure to remove the upper fat foam, because it contains the most cholesterol. Very important point One that is often neglected is that chicken should always be cooked skinless. It is also not recommended to season first courses with cream or sour cream.

side dishes

So, we continue to find out which foods increase “bad” cholesterol in the blood. Of course, one cannot fail to mention the side dishes: fried potatoes, pilaf, potatoes, pasta, etc. All these dishes are most often fried, but you definitely shouldn’t do them every day. Moreover, they are always very fatty, which affects the state of the body not in the best way. To significantly lower cholesterol levels, you will have to completely relearn how to cook main dishes.

It is worth immediately buying a double boiler and learning how to work with the oven. You can not complicate your task and immediately buy a slow cooker that will serve you and your health. It is best to cook main dishes without oil at all, but if this is not possible, then use it to a minimum. Pay attention to its quality. It must be cold pressed oil. Olive oil is also great.

When choosing a side dish, you should pay attention to buckwheat and oatmeal, legumes, black or brown rice.

Oils

We have considered the first candidate from the list. Now let's talk about what foods increase "bad" cholesterol in the blood. It is, of course, oils.

To recover or carry out prevention, you should reduce the consumption of palm, coconut or butter as much as possible. It's best to just give them up. Note that there is no cholesterol in the composition of coconut and palm oil, but these products can cause obesity, which will negatively affect the level of the discussed lipid.

Even if you can’t completely give up oil, be sure to buy quality products. Choose unrefined, first-pressed products. Such oils are used not for further cooking, but for fresh addition to dishes.

We all know that soy, sunflower or peanut butter can be found everywhere, but also look out for oils such as amaranth, sesame, and hemp. You can easily find them in health food stores.

Confectionery

What foods raise blood cholesterol levels? Finally, we have reached the most desirable and delicious dishes, namely, confectionery. By the way, because of them, health can deteriorate in a matter of months.

It is very important to replace ordinary bread with products made from wholemeal flour, with whole grain or bran. It is best to give preference to bread and crackers made from rye flour. You can also add pumpkin, poppy or sesame seeds to bread.

Learn more about making your own bread. As a rule, they are slowly dried at small temperature. Be sure to give up cakes, pastries, cookies and buns.

Beverages

But what foods increase "good" cholesterol in the blood? Most often, these are drinks containing milk or dairy products. If you use them in moderation, you can really improve your health. But with abnormal high level discussed lipid is best to give up coffee and alcohol. Recommended to drink regular tea sugarless. You should also give preference to green tea. From time to time you need to drink freshly squeezed juices and mineral water. It is important to monitor the quality of the water you drink.

We know from the list which foods increase blood cholesterol, but we have not yet mentioned such harmful elements as mayonnaises and sauces. Let's say right away that it is worth giving up not only them, but also chips, salted nuts, chocolate bars, food from fast food establishments and convenience foods. All this must be forbidden if you are to seek recovery.

So, today we learned which foods increase cholesterol in the blood, and which ones lower it. From this we can conclude that the level of "bad" lipid is increased by foods that contain a lot of saturated fat. If you are really concerned about the issue of cholesterol levels, just switch to proper nutrition and the need to follow a certain diet will go away on its own.

Many people completely unreasonably underestimate the possibilities of switching to reasonable nutrition. But it is a viable alternative medicines. Unfortunately, it is much easier for patients to stuff themselves with chemical drugs than naturally regain your health. And now we note that the normal level of cholesterol is up to 5 mmol / l; slightly increased - up to 6.5 mmol / l; critical - up to 7.7 mmol / l; life-threatening - more than 7.7 mmol / l.

It will be useful to know that not only foods can cause an increase in cholesterol. This can be facilitated by incorrect and poor nutrition, hypodynamia, obesity, abuse alcoholic drinks, hereditary factor.

In any case, remember that in this fight against cholesterol, a lot depends only on you!

Cholesterol is dangerous because it forms clots, gradually developing into blood clots. They attach to the walls of the artery and over time interfere with normal blood circulation.

This can provoke the development of diseases of the cardiovascular system, and threatens. That is why in the diet every day you need to include foods that reduce cholesterol.

Especially carefully you need to monitor the health of people with increased weight, hypertension, after the age of forty.

(this is what cholesterol is called in medicine) in the blood can be regulated by nutrition and active image life.

Types of cholesterol

• High-density lipoprotein (HDL) - able to clean the arteries.
• Low-density lipoprotein (LDL) - clogs blood vessels and needs to be eliminated.

Saturated fats, found in meats, oils, and cheese, have the most significant impact on its amount. If possible, they should be replaced with less harmful products.

Reducing LDL without drugs

• To reduce lipids, you need to take special products that reduce their content in the blood.
• Follow your figure. If body fat concentrated in the waist area - this is the first sign that the risk of developing heart disease and circulatory system elevated.
• Have breakfast! Eating cereals in the morning is a great opportunity to give the body fiber. In addition, scientists have proven that skipping breakfast and elevated LDL are directly related. But the combination of several cereals for breakfast, on the contrary, will give an excellent result.
• Elevated cholesterol levels are directly related to psychological stress. Any technique to relieve and reduce stress will help to reduce it. For greater effect connect breathing exercises.
• Don't smoke or drink coffee - studies have shown that people who drink more than two cups of coffee a day or smoke only twenty cigarettes a week have significantly higher blood LDL levels than those who don't.

Workouts and diet

Experts have proven that accumulation in the arteries can be reduced by exercise. It works more effectively when combined with special diet, the main thing is to know the exact cholesterol content in foods. To do this, there is a table in which all this data can be viewed.

The best way to reduce fat in the arteries is running. The fact is that lipids must not be allowed to linger in the vessels, and then they will not be able to attach, so even minor loads during the summer season can have a positive effect on the whole cardiovascular system. If you already have heart disease, walking forty minutes a day can help prevent a heart attack or stroke. But in everything you should know the measure - you need to carefully monitor that the pulse does not quicken.

Products that remove cholesterol:

1. Benefit daily use guilt for the body has already been proven. The main condition is not to get carried away. However, people who have diabetes and other diseases, this method of treatment is categorically contraindicated.
2. A good treatment is weak green tea - the flavonoids that are in it help strengthen the capillaries.
3. Another way to reduce lipids without drugs is juice therapy. Drinks made from fresh vegetables and fruits increase the content of HDL.

Nutrition

A separate method of treatment is products that reduce cholesterol. Any food high in saturated fat should be avoided. Pies, sausages, fatty meat, butter and vegetable oil, sour cream, hard cheese, lard, cakes and cookies should be excluded from the diet.

Fast foods, muffins and margarine (spread) are very harmful to the body - the cholesterol content in foods is due to the presence of a large number trans fat.

In addition, LDL is presented in the following form: liver, kidneys, eggs, shrimp. But if you follow balanced diet, it is not worth excluding these products completely from the diet.

Food Cholesterol Table

Cholesterol-lowering foods are those that contain plant sterols and stanols. These include specially designed yoghurts that are contraindicated for use by people who are contraindicated.

Instead, you can eat foods that lower cholesterol naturally. Recent studies have shown that this can reduce LDL by 10%. These include:

1. Nuts - prevent the absorption of fats by the body, but because. they are very high in calories, you can not eat a lot of them. A day - no more than 12 nuts.
2. Oats are a source of soluble fiber, along with barley, rice and bran.
3. Soy is another product for healthy heart. Isoflavones, which are contained in it, lower the content of LDL in the body.
4. Polyunsaturated oils - corn, rapeseed, soybean. They can perfectly replace foods containing cholesterol.
5. Meat in the diet is better to replace sea ​​fish- it contains unsaturated fats. Just like avocados. Or have a bean day once a week - legumes are a rich source of soluble fiber for the body.
6. Fruits and vegetables - the soluble fibers found in them lower LDL levels. Scientists advise to eat more carrots, apples, cabbage, plums, apricots, all citrus fruits, artichokes.
7. Garlic - reduces deposits in the vessels, but the effect is short-term, and for this you need to eat it in large quantities.

Cooking and Conclusions

After we figured out which foods lower cholesterol, we need to say a few words about how best to cook them.

In order to reduce the fat content, it is better to use microwaves, steamers, ovens, or just a pot of water instead of a frying pan with oil. In this case, it is better to choose lean meat, and dairy varieties are fat-free.

Do not brush aside the problem of its excess of lipids in the body, as this is fraught with the development of quite dangerous diseases. Moreover, it is not difficult to regulate them in the body - just lead a healthy lifestyle and take daily walks in the fresh air.