6 foods that reduce cholesterol in three months

6 foods that reduce cholesterol in three months

A high level of cholesterol in blood is a critical factor for the development of heart disease, which take three times longer life than breast cancer and more than twice the lung. The good news is that reducing cholesterol the most important thing you can do to reduce the risk to human health. Is it enough just to change diet or is it only possible with the use of statins? Reply professionals is that it is possible to significantly reduce the level of cholesterol in the diet changes. What's more, you do not have to forgo the eggs or chocolate. It is important to combine six kinds of food for three months, you will have 20 percent less holestertola.

HEALTHY FOOD
in smart foods include yogurt proactive, as well as other products containing stanols and sterols. These natural molecules, which are found in plants, blocking the absorption of cholesterol from foods, which is then removed from the body.
Evidence: Studies have shown that plant sterols reduce cholesterol levels by seven to ten percent in three weeks.
Quantity: You need to take 2 grams of the most extensive meal of the day, every day. The best source is yogurt. Instead it can consume six small scoop margarine enriched with vitamins in order to obtain the same amount of sterols, giving 150 calories and 18 grams of fat.
Expert advice: Take them to the main meal because sterols reduce the amount of fat absorbed. "Sip your morning coffee or crumbs margarine during the day will not produce the same effect. FIBRE high content of fiber in beans and stews means you can not easily digested in the intestines. The fibers bind to cholesterol so that it ejects the waste material. Bread is rich fibrous materials should be introduced into the diet.

Proof: a meta-analysis of 67 studies on the relationship of fibrous substances and cholesterol levels, it was concluded that consuming većeh amount of fiber helps to reduce bad LDL cholesterol by a small but significant amount. Metry with fibrous foodstuffs, such as potato, also have an impact on the body to absorb less of saturated fat, which helps in controlling the body weight and protects the artery of fatty deposits.
Quantity: Eighteen grams per day. About five grams comes from products based on oats, and you get the rest of the required amount is enough to take a slice of toast rich in fiber and two tablespoons of beans. Fruits and vegetables will also increase your intake of fibrous substances.
Expert advice: reduce your cholesterol level if you just replace the white bread Graham.

NUTS
Most nuts, including almonds, walnuts and peanuts are good for smanjivanej cholesterol. Should avoid salty varieties, especially if normally have high blood pressure. Still not entirely clear how these affect food to reduce cholesterol, but it may have been that contains plant sterols and monounsaturated fats that protect blood vessels from damage. In addition, rich in fiber and vitamin E.
Proof: Year 2010. in the analysis of 25 studies conducted in the United States in connection with the consumption of nuts and fat levels in the blood, it was concluded that the daily intake of eight to ten fruits lowers total cholesterol by five percent, and that these fruits especially useful for those who have high levels of bad LDL cholesterol.
Quantity: Between 25 and 50 grams per day.
Expert advice: Nuts saturate, so that not only reduce cholesterol but also reduce the need for constant snacking. Although, in theory, highly caloric, it is unlikely that all of them exploit energy.

How dare you eat a day?
1 A small cup of yogurt
2 Nuts 30 g - about 25 almonds, for example
3 A piece of black bread and 80 g of beans
4 90 g of oats, oatmeal, oat cakes and three two slices of oat bread
5 Two tablespoons of olive oil or canola - in cooking
6 Two soybean products - 125 ml soy pudding, 70 g of ground soybean, soy yogurt and a glass of soy milk - great for beginning
SOJA
soy milk, soy nuts, and soy yogurt helps the liver to flush out the bad LDL cholesterol from the bloodstream. Soybeans can be used as a substitute for dairy products and meat.
Proof: There is some evidence, including studies of the 2011th years that soy protein helps in removing total cholesterol. Although the effects were modest, some experts say that because soy products, such as, for example tofu, can often be a substitute for meat, it reduces the intake of saturated fats from other sources.
Quantity: Experts recommend at least two to three servings of soy products per day. This is the amount of half a liter of soy milk, or yogurt. There may be a lowering of cholesterol by five percent, but the scientific evidence for this information are limited.
Expert advice: Start with a portion of a day and gradually enter the soy in the diet.
 Healthy oils
Olive oil and canola, which are chiefly contain monounsaturated fat, or increase or decrease the level of cholesterol. However, they help to strengthen the walls of the arteries, which means that the arteries more resistant to the action of cholesterol. These fats are easily purified in the body.
Evidence: Studies show that replacing saturated fats, such as lard and butter these oils results in a reduction in cholesterol levels. It assists in the prevention of infection caused by the LDL in the arteries, which is a key factor for cardiovascular disease.
Quantity: Two tablespoons a day in meal preparation. Research from the 2002nd shows that consuming this amount of olive oil each day reduced total cholesterol by eight per cent to six weeks. Also, it is known that virgin olive oil is the best.
Expert advice: For polyunsaturated fats from sunflower oil were seen as good as olive oil, but lately has shown that excessive use of sunflower oil causes oxidation, which means an increase in deposits on artery walls. However, remember that the polyunsaturated fats are still better than butter and lard.
 OATS
Oats contain ingredients called beta-glucan, which give appearance of porridge. Beta glucans form a thick gelatin layer in the digestive tract and bind cholesterol in the gut, thus preventing the body to absorb cholesterol. Then, together with the cholesterol occurred gelatinous coating removed from the body.
Proof: The analysis of 12 studies that included more than a thousand patients have shown that adding beta glucan daily diet over oats and other cereal lowers cholesterol by five percent in three months.
Quantity: three grams of beta gluconate per day. This is just a small bowl, mash, three crackers oat flour or oat two slices of bread. These quantities should facilitate and daily fiber intake by about 5 grams.
Advice of experts: Studies have shown that beta glucan is good for the heart and the oats very edible. There's even a bread with added oat bran. It would be best to take a regular three portions of oats per day, in order to obtain full effect.

QUESTIONS AND ANSWERS

1 If cholesterol is so bad, why is our body?
- Cholesterol is a fatty substance produced by the liver and is used to build cell walls, with the help of it creates a protective coating around the nerve and used in the manufacture of other chemicals, such as hormones.
Cholesterol is found in the body in combination with a protein to form a layer around tiny grains of fat absorbed from food, which are called lipoproteins. The purpose of this coating is to keep the fat together, so that the blood would not have floating bits of fat.
Two lipoproteins which usually measure is low-density lipoprotein (LDL) and the high-density (HDL). LDL is a large lumps of fat, such as proteins and which roll along the artery and the liver is only to be ejected from the body. While traveling, the fat passes through the walls of the arteries and invest in them. This process, called atherosclerosis, causes narrowing of the walls of the arteries so that blood can not normally pass through them, and as a result it caused blood clots that can cause heart attack or stroke.
HDL is known as "good" cholesterol. It is much smaller and removes fat deposits from the walls of the arteries while circulating through the body. Therefore, it is important to know what level of both cholesterol levels, since it is precisely the relationship between them essential for the existence of a risk of illness.

What causes an increase in the level of fat?
fat depends on the genetic inheritance and diet. In the West, many people have cholesterol levels higher than those in countries where the diet is less fat, such as, for example, Japan. Consuming foods rich in saturated fats, such as butter, cream, meat products, sausages and fast food, leads to high cholesterol.

How to measure cholesterol?
What is important is the relationship between LDL and HDL. It can be measured by a simple blood test at the health center. The result gives a unit volume of the cholesterol was millimoles per liter of blood, or mmol. It's good that LDL is below 3 mmol, and the limit of the total cholesterol is 5 mmol. People who are at increased risk of heart disease - those with high blood pressure, overweight, elderly people, or a family history of the disease, they should have a total cholesterol at most 4 mmol, wherein the order of LDL should be not more than 2 mmol. Co is more than 8 mmol of total cholesterol is one of the secondary di high risk group, depending on the age and pressure. A score of 5 or even 6 mmol in certain individuals might be too high, more specifically, to those who have other risk factors, such as, for example, rheumatoid arthritis.

How often should I check for cholesterol?
After 40-years of age, cholesterol levels should be controlled svaih five years. If you are in the family have heart disease or high cholesterol, you should immediately go to the measurement, and before the 40th.

Do you know if I have a high score means that I will have a heart attack?
Cardiovascular disease can lead to heart attack or stroke. As you get older, the greater the risk. Also, smoking, high blood pressure, a genetic history and immobility increase the risk. The combination of high cholesterol with these factors are alarming.

Do I need to take statins?
If your total cholesterol below 5 mmol, most doctors will tell you to change your diet. If it is high enough, you may rewrite statins because these drugs reduce levels by 20 to 40 percent, a significant decline. Doctors will prescribe statins Anyone who have 20 percent increased chance for developing cardiovascular disease over the next 10 years. But, in any case advise changes to the diet.

How many meals can you help?
diet can reduce cholesterol levels by 10 to 20 percent, significantly reducing the risk of heart disease. Studies show that when the average person can achieve a reduction of 13 percent. For some of us, that's enough.

How long does it take to start working?
order to reduce cholesterol by 20 percent, you would have to apply all the healthy habits mentioned above, for at least three months. If you do not see a change after three months, talk with your doctor. In some people, a healthy diet does not have a large effect. Once you lower your cholesterol, you will need to firmly hold the rules of healthy eating.