Diet can play an important role in removing the bad cholesterol from the blood. Here are five foods that can lower cholesterol and protect your heart.
You can remove bad cholesterol from the blood with a good diet
Can a bowl of oatmeal help remove bad cholesterol from the blood? How about a handful of nuts? A few simple adjustments to your diet as these, along with exercise and other healthy habits for the heart - can be useful to lower bad blood cholesterol (LDL).
1. Oatmeal, oat bran and fiber-rich foods
Oats contains soluble fiber, which reduces low density lipoprotein (LDL), known as bad cholesterol. Soluble fiber is also found in foods such as beans, apples, pears, prunes and barley.
Fiber can help remove bad cholesterol from the blood
The soluble fiber can reduce cholesterol absorption into the bloodstream. Five to 10 grams or more of soluble fiber per day decreases total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If to this you add fruit, such as bananas, will add more than 4 grams of fiber. For a change, try the oatmeal or cold cut made with oatmeal or oat bran cereal.
2. Omega 3 fatty acids and fish
Fish can be healthy to remove bad cholesterol from the bloodstream and heart due to its high levels of omega 3 fatty acids, which can reduce blood pressure and the risk of developing blood clots. In people who have already suffered a heart attack, fish oil (omega 3) may reduce the risk of sudden death.
The American Heart Association recommends eating at least two servings of fish a week. Higher levels of omega 3 fatty acids found in:
- Lake Trout
To avoid adding unhealthy fats you should bake or broil fish. If you do not like fish, you can also get small amounts of omega-3 from foods like ground flaxseed or canola oil fatty acids.
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You can also take a supplement of omega 3 to get some benefits, but you would not be taking advantage of other fish nutrients, such as selenium.
3. Walnuts, almonds and other nuts to eliminate bad cholesterol
Walnuts, almonds and other nuts can reduce bad cholesterol in the blood. Polyunsaturated fatty acids rich, walnuts also help keep blood vessels healthy.
Eating about a handful (1.5 ounces, or 42.5 grams) per day of most nuts, such as almonds, hazelnuts, walnuts, pine nuts and pistachios some can reduce the risk of heart disease. Just make sure the nuts you eat are not salted or coated with sugar, they should be naturally to realize its nutritional value.
All nuts are high in calories, so it is advisable only a handful d these. You can replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, it is preferable to add a handful of walnuts or almonds.
4. Olive oil an ally to fight bad cholesterol
Olive oil contains a potent antioxidant mixture can reduce bad cholesterol (LDL), while leaving the good cholesterol (HDL) without touching.
Try using about 2 tablespoons (23 grams) of olive oil a day instead of other fats in your diet for healthy heart benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter for cooking meat or as a dip for bread. Olive oil is rich in calories, so do not eat more than the recommended amount.
Effects to remove bad cholesterol from olive oil are even greater if you choose extra-virgin olive oil, that is, the oil is less processed and contains more antioxidants for healthy blood flow. But keep in mind that olive oils "light" are generally processed oils and extra virgin olive oils are lighter in color.
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5. Foods with plant sterols or stanols added
Foods are now available that have been fortified with sterols or stanols - substances found in plants that help block the absorption of bad cholesterol.
Beverages yogurt with added plant sterols can help eliminate bad cholesterol by more than 10 percent. The amount of plant sterols needed to obtain results daily is at least 2 grams, which is equivalent to about two 8-ounce (237 milliliters)
The plant sterols or stanols in fortified foods do not appear to affect levels of triglycerides or cholesterol high density lipoprotein (HDL), known "good" cholesterol.
Other dietary changes to eliminate bad cholesterol from the blood
To the foods mentioned above can provide your benefit, you need to make other changes in diet and lifestyle.
Reduce consumption of cholesterol and fats
Reduce cholesterol intake and total fat (especially saturated and trans fats) consume daily. Saturated fats, such as meat, dairy products rich in fat and some oils, raise your total cholesterol level. Trans fats, which are sometimes found in margarines and also found in biscuits and cakes, are particularly harmful to the levels of bad cholesterol. Trans fats raise low-density lipoprotein (LDL), the "bad cholesterol" and "good cholesterol".
In addition to changing your diet, keep in mind to make additional style heart-healthy life changes are key to remove bad cholesterol from the blood. These changes represent exercise, quitting smoking and maintaining a healthy to help keep your cholesterol level low weight.
Writing: Life Team Lúcida