Fiber and healthy fats should be a mandatory part of the diet of anyone who has a problem with high cholesterol.
Cholesterol represents thick, wax-like substance in the body that is contrary to the common understanding is not harmful for our body, but absolutely necessary for its functioning. However, large amounts of cholesterol can build up in the walls of arteries and form plaque. A high level of cholesterol in the blood stream and cause the development of heart disease.
Compliance with good diet and doing regular exercise is the best way to reduce cholesterol and prevent related diseases and conditions.
That is what foods will help to lower cholesterol levels in the blood:
Nuts are considered useful food, lowering the level of bad cholesterol in the blood. The beneficial effect behave the presence of mono-unsaturated fats. Monounsaturated fats help reduce bad cholesterol and so protect us from developing heart disease in the future. All health experts advise eating a handful of nuts every day to take advantage of their beneficial qualities.
Nuts that contain high amount of monounsaturated fats are almonds, peanuts, hazelnuts and walnuts. Besides healthy fats, nuts also contain fiber, which also contribute to lowering the cholesterol level in the body. But it is important to not eat more than a handful of nuts a day because they contain and saturated fats that are harmful for the body.
Fish also helps to lower blood cholesterol. Mackerel, salmon, herring and tuna contain good amounts of monounsaturated fats and omega-3 fatty acid. Nutritionists recommend that you include in your weekly diet at least 2-3 meals of fish to limit cholesterol. If you do not like fish, we can take supplements of fish oil, which are also full of useful fatty acids.
Oats contain a lot of soluble fiber, which helps to lower bad cholesterol and raising levels of good cholesterol in the blood stream. Satisfactory effect it is recommended to consume about 20 g of soluble fiber per day. A bowl of oatmeal provides us with about 5 g of them. If we add to breakfast and some fruit, such as blueberries, we will add another 3-4 g fiber, and taste better.
Beans are also considered particularly useful in lowering bad cholesterol. Experts recommend consumption of beans to improve heart health. According to the results of studies conducted, beans helps lower cholesterol by nearly 9% over a period of 8-9 months.
Beans contain high amount of insoluble fiber – only one cup quantity is 10-12 This makes it especially useful for the overall health of the body. We have to try to include a variety of dishes with beans in the daily menu – to take advantage of its benefits.