Some tips to help you reduce cholesterol
2. to choose low-fat dairy products or fat-free dairy products and avoid that contain whole milk or cream.
3 Choose low-fat snacks (popcorn and carrots, dried fruit, or fresh fruit) instead of those that are rich in fat (potato chips and candy bars).
4 Cut down on saturated fat in cooking. Use liquid cooking oils instead of butter or margarine.
5. avoid palm oil and coconut despite the fact that most of the unsaturated vegetable oils, but these contain saturated fat, mostly. Choose sunflower oil and corn oil, soybean, olive and peanut.
6. cholesterol-lowering diet, strive to be less than 200 mg of dietary cholesterol per day. Reduction of eggs no more than four egg yolks a week.
7 Stay away from cholesterol-rich organ meats, such as liver, brain, and kidneys.
8. Increase complex carbohydrates and fiber. Foods that contain complex carbohydrates such as fruits, vegetables and whole grain products, and legumes (dried beans and peas) are low in calories and contain a high proportion of fiber.
9 eat more soluble fiber in water, such as those found in oat bran and fruits. This type of fiber can significantly lower blood cholesterol level when eaten in conjunction with a diet low in fat.
10. eat fruits and vegetables. To protect your heart, eat a lot of fruits and vegetables
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11. eating nuts. The nuts are associated with a lower risk of heart disease. Because it is a healthy source of protein, but contains a lot of calories, so taken up too much can cause weight gain.
12 Add fish to your diet. Countries with high consumption of fish have a lower risk of death from all causes as well as diseases of the heart and arteries. Such as nuts and oily fish contain essential fatty acids known as omega-3 and omega-6 because our bodies can not manufacture these acids.
13. reduce salt intake. Because high blood pressure is a major risk factor for heart disease and blood vessels.
14. avoid unsaturated fats because they raise LDL cholesterol and lower cholesterol HDL. National Cholesterol Education Program urges people to eat as little as possible.
15. read the labels carefully. Avoid prepared foods that list any of the following among the ingredients: fat, meat, coconut or palm oil, and butter, and egg yolks, whole milk, butter, cocoa, chocolate or chocolate tradition, or partially hydrogenated or hydrogenated fats.
16. change strategies. If three months of healthy eating does not bring up that you have LDL cholesterol levels in the range desired, and you should consult your doctor and dietician. If the numbers still do not budge after six months, it may be time to consider medication.
Nutrition expert Lisa Jay gives the system seven days to help reduce cholesterol:
Saturday eat oatmeal for breakfast and whole oats associated with heart health and contain dietary fiber and nutrients such as B vitamins, vitamin E and iron. Oats are an excellent source of soluble fiber, which reduces cholesterol and reduces the risk of heart disease.
Sundays and snack nuts. They are rich in unsaturated fats. Choose nuts that are higher in unsaturated fats (mono-and bi) These include almonds, walnuts, hazelnuts, pistachios. And eating unsalted nuts, dried fruit and a mixture of seeds.
Monday increased intake of fruits and vegetables because they are rich in nutrients important, and low in saturated fat and free of cholesterol. It is also rich in fiber, which has a cholesterol-lowering effect. And eat a variety of different colored fruits and vegetables every day.
Tuesday reducing the intake of unhealthy fats. Saturated fat raises cholesterol levels in the blood. Trans fats are the worst, so reducing the intake of processed foods.
Choose low-fat dairy products and healthy oils such as olive oil and flax seed oil instead of butter. Reduce fat from meat and skin from poultry.
Wednesday the use of olive oil in cooking, which is a source of monounsaturated fat. It contains antioxidant higher than most monounsaturated oils and remains stable at high temperatures, so it is more resistant to hydrogenation and the formation of unsaturated fats. Monounsaturated fats help lower cholesterol levels.
Thursday eat more garlic. Studies indicate that, as part of a diet low in fat, it can help to reduce cholesterol levels in the blood - reducing the cholesterol levels of "bad" LDL cholesterol and increase "good" HDL. And helps reduce the risk of heart attacks. Studies indicate countries that eat more garlic have lower rates of heart disease.
Friday eat more legumes such as chickpeas, lentils, beans and peas are good for people who suffer from high cholesterol levels. Because it is low in fat and rich in nutrients such as vitamin B and iron and unsaturated fats. They are also a rich source of soluble fiber, which helps to lower cholesterol levels.
Home remedies which can help reduce cholesterol--
Coriander seeds 1: Research shows that coriander helps to reduce the levels of cholesterol, LDL ("bad" cholesterol), and triglycerides. Coriander seeds, as well as its effects on blood sugar and can be useful in the treatment of diabetes.
Add two tablespoons of coriander seed powder to one cup of water, boil the mixture and then filtered it, drink this once or twice a day. You can add milk, sugar and cardamom to it and use it as a substitute for your regular tea.
2 onions: red onion useful in dealing with high cholesterol in the blood. Scientists in Hong Kong, it helps to reduce bad cholesterol and raise good cholesterol levels. This, in turn, reduces the risk of heart disease. Mix one teaspoon each of onion juice and honey. Drink it once a day.
3 Indian gooseberry: Indian gooseberry works as a hypolipidemic natural, which means that it promotes the reduction of lipid concentrations in the blood. The study, published in the International Journal of Medical Research and Health Sciences that this fruit has the effects of anti-fat, anti-atherosclerosis.
Mixing one teaspoon of powdered Indian gooseberry, or Indian gooseberry, dried in a cup of warm water and drink it daily in the morning on an empty stomach.
4. apple cider vinegar: Apple cider vinegar helps to reduce the level of cholesterol and triglycerides have. In addition, it is a great home remedy for a number of diseases, including high blood pressure, gout, upper respiratory infections, and others.
5. orange juice: can drink three glasses of fresh orange juice every day will be a great help in reducing cholesterol levels in the blood because it is naturally rich in vitamin C, and folate, and flavonoids.
The study, published in the American Journal of Clinical Nutrition that drinking 750 ml of pure orange juice a day can increase HDL cholesterol and triglycerides, and low ratio of LDL / HDL cholesterol in patients.
6. Coconut oil: Coconut oil is in a useful home remedy for high cholesterol in the blood, although it is saturated fat. Coconut oil contains lauric acid that helps increase HDL (cholesterol, the "good") and improve the ratio of LDL / HDL.
7 Oatmeal: Oatmeal is an easy and effective for lowering cholesterol levels. It is full of soluble fiber, reduces the absorption of cholesterol and lowers bad cholesterol levels.
One and a half cup of cooked oatmeal or cup of oat bran containing approximately three grams of soluble fiber. You can also add fruits and nuts such as apples, bananas, strawberries, and walnuts to oatmeal for additional health benefits.
8 fish oil: packed fish oils and fatty fish such as tuna, salmon, herring, blue fish, sardines, and the like omega-3 fatty acids. It helps to lower triglycerides (fats in the blood) and prevent heart disease.
9 nuts: walnuts, almonds, peanuts, hazelnuts, pistachios and other nuts and seeds are useful in controlling high blood cholesterol because they are rich in fiber. And nuts, in particular Helps in reducing the levels of cholesterol and triglycerides.
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