Fats are highly useful for the organism. It is therefore useful to be present in the body in appropriate amounts. The basic components of fats are fatty acids. Among them there is a variety of substances called omega-3 and omega-6. Omega fatty acids are known to be essential for the reason that the human body does not produce it. This means fatty acids must be ingested through proper nutrition.

Fatty acids can be saturated, polyunsaturated and monounsaturated. Saturated fatty acids include acetic, butyric and palmitic acids. Fatty acids found in oils and fats that make up different foods. They are an important part of a healthy diet because the body needs them for several purposes. Fatty acids are now being added to some infant formulas.

Functions of the Omega-3

Fatty acids have an effect of decreased levels of cholesterol and triglycerides, and in turn reduce platelet aggregation in the arteries. This implies that the circulating blood platelets do not adhere to each other, thus preventing clot formation.

Other functions of Omega-3 highlights its role in the formation of cell membranes, form the bulk of brain tissue being the nerve cells are rich in Omega-3 fatty acids and prostaglandin become substances with an important role in regulating the cardiovascular, immunological, digestive, reproductive and have anti-inflammatory effects.

Omega-6 fatty acids are common fats found in soybean oil, nuts and seeds. These include fatty acids like linoleic acid, and arachidonic acid and gamma-linolenic acid (GLA). LA is found in common cooking oils, including sunflower oil, corn oil, canola oil, and safflower oil. It is essential because it helps the body repair itself.

Foods Containing Omega-3 and Omega-6

Omega-3 and omega-6 are found in high concentrations in fish, and to a lesser extent seeds and vegetable oils such as linseed, soybean, pumpkin and nuts. Its use reduces serum cholesterol, TAG, consecutive ischemic damage to heart attack and stroke by reducing blood viscosity and blood pressure. To prevent this type of disease it is useful to the consumption of 400 grams fish per week.

New research on omega-3 fatty acids, an oil produced by very cold water fish, show that in humans minimizes the risk of atherosclerosis (hardening of the arteries) and the formation of cholesterol.

Omega-3 fatty acids is very important to consume this oil because it helps our arteries are more elastic by reducing the risk of hardening of the same. On the other hand, if we eat foods rich in Omega 3, we have no chance to make cholesterol, which is generated by the intake of saturated fat.

Also, consumption of foods containing omega 3 fatty acids, helps children to have greater visual acuity and best development of the retina and nervous system. For this reason, we recommend eating fish 2-3 times per week for pregnant women.

Omega-3 fatty acids are very important in the development and function of the central nervous system. Omega-3 fatty acids help decrease inflammation, and some omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids. The fatty acids affect cell feed and may have some effect on those affected cells or inflamed condition of lupus, rheumatoid arthritis and asthma. Better protected cells are less likely to become inflamed.

What are the fish that contain higher content of Omega-3 fatty acids?

The coldwater fish and deep sea fish. Among the most common fish that can be mentioned are: tuna, mackerel, sardines, salmon, trout, smoothhound and threshing. Shellfish also contain Omega 3, and among those that may be mentioned are mussels, oysters, cockles, etc.

Fish are known to be the best source of Omega 3 fatty acids. Fish provide varying amounts of omega3 fatty acids in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fish oil, on the other hand, contains ALA but also lots of EPA and DHA. Fish oil is a direct source of EPA and DHA, so the question of whether or not ALA can efficiently be converted to EPA and DHA becomes obsolete.

However, only 30% of the cholesterol that is manifested in our blood comes from food because 70% is produced by the body itself.

Generally, in most countries with large plains, they have very poor eating habits as regards to consumption of fish, so it is essential to generate or induce this habit to reach a higher blood level of health.

If you want to lower cholesterol naturally, you should know some cholesterol lowering foods. Eat healthy foods and exercising regularly can help lower your cholesterol or keep a normal level. In addition, lack of physical activity and poor diet can increase your cholesterol.

The consumption of plant fibers is critical, particularly since soluble fiber binds to fats and removes them directly through the feces. This type of fiber found in legumes, glucomannan, guar gum, oat, barley and fruits such as apples. Oat bran and brown rice are the most recommended for lowering cholesterol.

You must use cold-pressed vegetable oils and unrefined, like olive oil, soy, evening primrose, borage and black currant. These last three, rich in essential oils, reduce LDL levels and blood thinners.

Garlic either raw or as tablets or pearls is by far the king of struggle anti-cholesterol. It helps to eliminate cholesterol and favors artery elasticity, and is also thus a good remedy for hypertension.

Fruits, vegetables and whole grains in general should be consumed daily when it comes to lowering cholesterol. Consumption of oily fish like salmon, sardines and tuna reduce blood cholesterol. Nuts in moderation and consumed raw should be taken into account.

The use of chromium picolinate: it has been shown to reduce total cholesterol levels and improves the ratio of LDL and HDL.

Coenzyme Q10: powerful antioxidant that improves circulation and reduces the formation of arterial blockages.

Garlic: garlicky that reduces blood pressure and cholesterol.

Soy Lecithin: it also reduces blood cholesterol.

Vitamin B Complex: controls the level of cholesterol. These vitamins are necessary for the metabolism of fats since they protect the liver from fatty deposits. Vitamin C and vitamin E are used to lower cholesterol because they improve the circulation.

Do not drink alcohol, sugary drinks and carbonated colas. Moderate coffee consumption, increasing the risk of heart disease if consumed excessively.

Margarine, lard and butter: they are hydrogenated fats that clog arteries. Heat oil or fat, oxidized to produce the same free radicals, very harmful to health. Besides the heating of the fat acids as trans, toxic, which also block and clogs the arteries and increased levels of blood cholesterol.

Dairy foods: cheeses are especially rich in saturated fats. Saturated fats are closely linked to obesity, overweight, cardiovascular disease, etc. Nondairy cream substitutes (coffee) are rich in coconut or palm oils, highly saturated.

What is the relationship of egg cholesterol?
Egg yolk is rich in cholesterol. There are many studies indicating that cholesterol from the yolk does not change the values of blood cholesterol, so you can eat three or four times a week, although cholesterol is above normal levels.

Clearly, the egg is an excellent and healthy food because it contains protein of high biological value. The egg yolk provides healthy fats: phospholipids, linoleic acid, choline, and cholesterol. Provides phosphorus, zinc and selenium, as well as vitamin A, vitamin D, B12, folic acid and biotin.

Cholesterol is a dangerous factor in regard to cardiovascular disease and neurological diseases. To combat cholesterol is very important to enjoy a good functioning of our body and especially care for the food. Assuming that each person has a different profile and there are several types of cholesterol, we propose a diet that helps lower bad LDL cholesterol. You can trying to change the following menu every day and follow it step by step.

The fight cholesterol diet is a diet that is based on the combination of food consumption and to control triglycerides.

A part of the diet we suggest is advisable to follow certain tips like the fact drink about two liters of water daily, aerobic exercise continuously, and avoid eating certain foods or products containing high levels of fat or that can affect directly to the diet and in the body as some sweeteners, sweets or alcohol, etc.

Breakfast and lunch:

Menu 1

* A glass of skim milk, decaffeinated coffee, tea or infusion.
* Two whole-wheat toast spread with jam Light or Light.

Menu 2

* Fruit juice.
* Fresh fruit.
* Yogurt.

Menu 3

* Decaffeinated coffee.
* Yogurt with cereal (except in cases of having a high level of triglycerides).

Lunch:
Menu 1

* Vegetable soup.
* Red meat (beef).
Vegetable Salad.

Menu 2

* Mashed potatoes.
* Grilled Fish with carrots or squash.

Menu 3

* Lentils cooked with peppers and carrots.
* Chicken with peppers and tomatoes.
* Yogurt.

Menu 4

* Vegetable soup.
* Grilled fish.

Menu 5

* Eggplant cooked to taste.
* Fillet of grilled fish.

Menu 6

* Spaghetti with tomato sauce (no cheese).
* Turkey fillet grilled with tomato and spinach.

Menu 7

* Vegetable Salad.
* Grilled fish.

Menu 8

* Vegetable soup.
* Breaded baked.
* Yogurt.

Dinner:
Menu 1

* Tomato stuffed with tuna.
* Fish with tomato.

Menu 2

* Spinach boiled.
* Pumpkin (pumpkin mixed with two beaten egg whites and baked).
* Vegetable Salad.

Menu 3

* Vegetable soup.
* Chicken with mashed potatoes.

Menu 4

* Asparagus.
* Brown rice with seafood.

Menu 5

* Spinach pie.
* Fish cooked with onions.

Menu 6

* Beans boiled potatoes.
* A small plate of pasta or pizza slices.

Menu 7

* Maize boiled.
* Chicken salad.

Menu 8

* Asparagus boiled or blanched.
* Fish.

Apart from these menus, we suggest some ideas to make this diet is more effective and able to enjoy their results.

* Drinking a liter and a half or two liters of water daily.
If irritation * Constipation can take a tablespoon of extra virgin olive oil on an empty stomach.
* Meals may be accompanied by a small piece of bread or two slices of bread.
* Avoid using large amounts of salt and you should always be taken lightly.

What other foods are good for my cholesterol? Many foods are good for cholesterol,
but there are also those who can raise it. Here is a helpful guide to helps you to eat a healthy diet.

Saturated fat and unsaturated fat
Fat is perceived by many people as something negative. But some fats are actually good. Just remember that all fats contain energy (calories), so it’s important to still limit their daily intake to maintain a healthy weight.

Good fats include polyunsaturated fats which include Omega 3 and Omega-6. The Omega-3 fats found in oily fish, which are good for the blood in different ways, and can contribute to a healthier heart. The Omega-3 found in vegetable oil have a positive effect on cholesterol compared with saturated fat. Omega-6 (linoleic acid) helps to lower cholesterol is mainly found in sunflower oil, as well as in cooking that contains this oil.

Too much saturated fat is bad because it raises cholesterol. Saturated fats are mainly found in fatty dairy and processed meat products, cheese, cream, sour cream and sausage.

Lecithin is essential for cell membranes, connective tissue, circulatory, skin, hormonal balance, nervous system and brain. There are large amounts of lecithin in vital organs as the brain, heart, liver, kidneys and nervous system. Lecithin is also needed for fat and cholesterol metabolism and is one of the best means for lowering high cholesterol. Lecithin in egg yolks, soybeans, fish, cauliflower and cabbage. In Asia, people eat about 30-50 times more soy than they do in the West. People in these countries have lower incidence of breast / uterine cancer and cardiovascular disease.

Is it sufficient to just reduce the saturated fat?
Simply by reducing the intake of saturated fat you can lower cholesterol. But studies have shown that by replacing saturated fat with unsaturated fat becomes the cholesterol-lowering effect even better. Cool huh! This means that by choosing the right fats so you can still get extra flavor to your food while you think about your health.

Cholesterol can also be found in food – how does this affect your cholesterol?
Cholesterol is not only our bodies, but it is also found in all foods of animal origin. Some foods contain more cholesterol, there are eggs. Cholesterol in the diet has no significant impact on blood cholesterol. Most do not have to think about the content of cholesterol in the diet, but some may be more sensitive than others. In that case you can be a bit careful with just eggs, but some of the week is usually good to eat.

To replace the saturated fat to unsaturated fat, and include foods with added plant sterols, it is most effective if you want to lower your cholesterol with diet changes.

High cholesterol levels can often be prevented through a healthy diet and moderate exercise. Some foods have a tendency to raise blood cholesterol levels while others may even lower LDL levels ( “bad cholesterol”). For example, it is well known that beta-glucan from oats and plant sterols help reduce cholesterol levels. Trans fats from margarines lowers HDL and raises LDL. Polyunsaturated fats (eg from cooking oils) lowers blood cholesterol.

What foods are good for my cholesterol? Many foods are good to lower Cholesterol,
but there are also those who can raise it. So, manage your low cholesterol diet and eat right, and remember that a low cholesterol diet is important for your health. Here is a helpful guide to food helps you to eat a healthy diet.

Improve the fat composition of the diet eat polyunsaturated fats and eat less saturated fat. Vegetable oil sunflower oil and corn oil, and fats that contain these oils. Oily fish such as herring, mackerel and salmon. Butter and mixed products with butter. Fat dairy and processed meat products such as cheese, cream, sour cream and sausage.

Eat monounsaturated fat
Vegetable oils such as rapeseed oil and olive oil and margarine products containing these oils.
Avocados.
Nuts and almonds.

Saturated fat and unsaturated fat
Fat is perceived by many people as something negative. But some fats are actually good. Just remember that all fats contain energy (calories), so it’s important to still limit their daily intake to maintain a healthy weight.

Good fats include polyunsaturated fats which include omega-3 and omega-6. Omega-3 fats found in oily fish, are good for the blood in different ways, and can contribute to a healthier heart. Omega-3 found in vegetable oils have a beneficial effect on cholesterol compared with saturated fat. Omega-6 (linoleic acid) helps to lower cholesterol is mainly found in sunflower oil, as well as in cooking that contains this oil.

Too much saturated fat is bad because it raises cholesterol. Saturated fats are mainly found in fatty dairy and processed meat products, cheese, cream, sour cream and sausage.

Is it sufficient to just reduce the saturated fat?
Simply by reducing the intake of saturated fat you can lower cholesterol. But studies have shown that by replacing saturated fat with unsaturated fat becomes the cholesterol-lowering effect even better. Cool huh! This means that by choosing the right fats so you can still get extra flavor to your food while you think about your health.

It is good to go to your local bookstore and find a small cookbook low cholesterol diet, because a lot of the time, you can find delicious recipes that are much lower cholesterol than other foods. For example, if you get hungry for french fries, while the low cholesterol diet, consider this – most of them low-cholesterol cookbooks will have a recipe for oven fries. This is a delicious substitute for regular french fries and they taste good! Of course, if you can not find recipes like go online and find low-cholesterol recipes for you and your family to enjoy.

Cholesterol can also be found in food – how does this affect your cholesterol?
Cholesterol is not only our bodies, but it is also found in all foods of animal origin. Some foods contain more cholesterol, there are eggs. Cholesterol in the diet has no significant impact on blood cholesterol. Most do not have to think about the content of cholesterol in the diet, but some may be more sensitive than others. In that case you can be a bit careful with just eggs, but some of the week is usually good to eat.

To replace the saturated fat to unsaturated fat, and include foods with added plant sterols, it is most effective if you want to lower your cholesterol with diet changes.

Sometimes it can be as simple as losing a few pounds to lower your cholesterol, but other times you simply can not do anything. You lose weight but your cholesterol levels are still the same. This may be an example of inherited cholesterol, which means that your high cholesterol may be the result of one of your family have high cholesterol. A low cholesterol diet helps to keep your cholesterol down, but it becomes more difficult because there is something in your genes that make your cholesterol high. Although stress can raise your cholesterol so practicing stress relief is a good idea, and exercise may be the perfect option for you, exercise can both reduce your stress and your cholesterol levels all at once.

What should I eat if I want to lower cholesterol?
The good news is that there are several things you can do that affect your cholesterol. These include firstly, to make changes in your diet to get a better fat composition, and eating food that has an active cholesterol-lowering effect. Changing diet and lifestyle, eating low cholesterol diet and eating more fruits and vegetables helps to lower total cholesterol and “bad” LDL cholesterol. A regular consumption of fruit and vegetables are also good to lower cholesterol.

Eat a large number of fruits and vegetables in your diet if you want to reduce cholesterol. Most cholesterol inspection report is usually only mentioned that total cholesterol number, in fact depends on the ratio between total cholesterol and high-density cholesterol. Total cholesterol divided by high-density cholesterol, if the ratio below three, you are very healthy, if the ratio is 5 or more, then the probability of suffering from cardiovascular disease is relatively high. Bad cholesterol and more time to form in the blood vessel wall plaque, will fall off over time grown very thick, and forming clots, blocked blood vessels.

How to lower cholesterol?

1. Cholesterol reducing diet should contain a lot of fiber. Fibers absorb the excessive food oils and fats, and then expelled through the stool. Apple is a fruit contains more fiber. An apple a day keeps the doctor away. A person per day at least two Thai guava to eat the amount is enough, and must be dispersed among three meals a day or when the snack eaten and can not focus on one meal a finish. As long as compliance with the principles of this diet, many people’s cholesterol will come down.

2. Avoid mayonnaise, fried hamburger meat and other fried oil in your diet. Eat virgin olive oil, fish oil, seal oil, and linseed oil. Soy products, fish, turkey, and chicken breast is a better source of protein.

3. Daily exercise at least 30 minutes. Walking, running and swimming are all good, as long as they persevere.

How to reduce triglyceride

And the general cholesterol biggest difference is that the sugar in food, alcohol and eating too much starch would lead to high triglycerides. Therefore, to avoid excessively high triglycerides, you have to avoid alcohol, sweets, carbonated drinks, soft drinks, chocolate, biscuits, cakes, syrup, dried fruit, ice cream, jams and puddings such as sugary foods, even the brown sugar and honey is also best not to eat. What could eat then? You can eat less sweet fresh fruit, beverages should also be sugar-free principle.

The relationship between oil and gastric emptying

Oil and gastric emptying is also related. Emission rate of the digestive tract of food will be the impact of different types of food. If you eat things that no oil, only the starch, then the food will be from a sudden emptying into the small intestine. If the grease, then a lot of food remain in the stomach will be the longest of time. Because the body believe that oil is also more than that eating more protein, while the stomach is a digestive organ protein, so let fat and protein and more food to stay a little longer in the stomach, so stomach acid and stomach break down protein in the food a little too thorough, decomposition End another row sent to the small intestine, which is the body’s wise. If the meat and eat it did not take long on the row sent to the small intestine, the protein did not break down completely, then quite unlikely that this meal does not mean that it? Therefore, the stomach is very smart, when it detects a relatively large number of oil when it would be more slow gastric emptying, satiety is relatively long, hungry stomach is not easy. In addition, eat more oily food causes stomach is not hungry, but also including oil heat is relatively high, the rate of combustion is relatively slow.

Want to know lower LDL cholesterol foods? Cholesterol is the body essential nutrients and the composition of the body, but the long-term high intake of cholesterol is not conducive to good health, it will increase serum cholesterol, increasing the risk of cardiovascular disease, and to induce fatty liver.

Excessive accumulation of cholesterol caused a large number of various diseases of modern man. But how they can help themselves to consume out excess cholesterol? Now let’s take a look at the U.S. experts provided us with the health lower LDL cholesterol food list.

According to the U.S. daily health news report, through long-term research, the United States Loma Linda University researchers, a new research shows that who have been suffering from high cholesterol should eat the following 10 kinds of food.

1. Apple. Because of its rich pectin, cellulose and vitamin C, Apple has a very good lipid-lowering effect. If you eat two apples a day, for a month, LDL cholesterol (harmful to heart) in most people will be reduced, while the cardiovascular benefit of high-density lipoprotein cholesterol levels will rise.

2. Carrot. Carrot rich in calcium-rich pectin, which reacts with the bile acid after the discharge from the stool. The body to produce bile acids are bound to use the blood cholesterol, thereby contributing to lower blood cholesterol levels.

3. Corn rich in calcium, phosphorus, selenium and lecithin, vitamin E, could lower serum cholesterol.

4. Almond. If your cholesterol levels were normal or slightly higher, you can use almond meal to replace low-nutrient density foods, to lower blood cholesterol and maintain heart health.

5. Kelp is rich in taurine, can reduce blood pressure and cholesterol in bile. Kelp contain dietary fiber alginic acid which can also inhibit the absorption of cholesterol and promote excretion.

6. Garlic can reduce the hepatic synthesis of cholesterol. Just eat 3 garlic a day can effectively reduce the harmful cholesterol and increase good cholesterol, so that the incidence of heart disease reduced by 50%.

7. Milk contain calcium that can inhibit the cholesterol synthesis enzyme activity, and also can reduce the body’s absorption of cholesterol.

8. Tea contain caffeine and polyphenols that have refreshing, strong heart and cholesterol lowering function. Regular tea can prevent the increase of cholesterol in the human body.

Low-density lipoprotein – (LDL-cholesterol) promote the occurrence of atherosclerosis and development of the major risk factor for coronary heart disease which is a major risk factor for coronary heart disease. Lowering serum LDL cholesterol levels are primary objective for high cholesterol treatment. Here are 7 foods to eat to lower LDL-cholesterol naturally.

1. A bowl of oatmeal for breakfast: daily breakfast, eating a bowl of oatmeal for 8 weeks can make bad blood cholesterol concentration decreased 10%, increase in good cholesterol levels. Oat is rich in soluble and insoluble dietary fiber in the gastrointestinal tract to prevent the absorption of cholesterol and fat, thereby lowering the blood fat and cholesterol effects.

2. Eat half a bowl of beans at lunches: Beans are inexpensive, and safe and effective lipid-lowering animal fat and cholesterol food to eat half a bowl of beans every day as long as you can in 8-week period so that the bad blood cholesterol concentration decreased by 20%. Soy foods contain a variety of cholesterol-lowering active ingredients, including beans have to be the most important material in the soluble and insoluble dietary fiber.

3. Eat 3 garlic at dinner: 3 cloves of garlic a day to eat as long as the continuing for 8 weeks can make the blood concentration of bad cholesterol dropped 10%. Whether raw or cooked garlic to eat, in the cholesterol-lowering effect of both very good, the sulfur compounds in garlic can inhibit liver cholesterol synthesis, to achieve the cholesterol-lowering effect.

4. Eat half of the onion a day : onion is inexpensive health food, eating half a day as long as the raw onions for 8 weeks, can make a good blood cholesterol concentrations increased by 20%, and reduce blood cholesterol and 3 acid glyceride. Eating onions to eat raw onions good effect, allowing for longer cook onion, onion up the worse the effect of the good cholesterol.

5. Chili, or apple a day: pear fat contained in a single unsaturated fatty acids, so the human body is very beneficial. As the apple is rich in pectin which is a cholesterol-lowering effect.

6. Eggplant is a vegetable that can lower blood cholesterol people eat regularly in summer season. The species are green eggplant, white eggplant, purple eggplant, etc., which contains the human body needs more nutrients such as fat, protein, carbohydrate, vitamins, calcium, phosphorus and so on. Regular consumption of eggplant, can reduce blood cholesterol, enhance the resilience of capillaries, there are very well protected cardiovascular function. Therefore, the elderly and cardiovascular patients, such as hypertension, coronary heart disease, scurvy, stroke, atherosclerosis, and cholesterol increased in patients with regular consumption of eggplant, useful for medical treatment.

7. Eat steamed salmon twice a week: salmon, contained in the Omega 3, the amount of fatty acids is very high. Eat salmon, grilled and fried If the way vulnerable to high temp eratures caused by Omega 3 fatty acids degeneration, the most healthy way to eat is used steamed. 2 times a week to eat steamed salmon, 3 2, after 8 weeks duration to allow the body’s good cholesterol increased by 10%. In addition, eating salmon for the decline in the blood of triglycerides, the effect is very good.

A large number of experiments in the past proved to be an effective cholesterol-lowering foods, can play in the control of food cholesterol content and play a cholesterol lowering effect. The latest issue of “American Journal of Clinical Nutrition,” published an article on that the use of low-cholesterol diet a year, provides up to 29% lower cholesterol.

Oats rich in soluble fiber which can reduce excessive intestinal absorption of cholesterol, changes in blood fatty acid levels, reduce “bad cholesterol” and triglycerides. Daily intake of 5-10 grams of soluble fiber, you can make “bad” cholesterol, reduced the absorption rate of 5%. Other water-soluble fiber-rich foods include: green beans, apples, peaches, melons, mushrooms, seaweed, black fungus, seaweed and so on.

Nuts. Almonds, peanuts, walnuts, cashews, chestnuts and other nuts contain polyunsaturated fatty acids, can lower cholesterol, but also to maintain the health and elasticity of arteries.

Published in this year’s World Heart Association Annual Meeting, a study reported that 10 European countries collected almost 40 million people in data analysis, found that eating nuts more and more people are suffering from the lower risk of coronary heart disease. Eat 13 grams of nuts who have coronary heart disease risk than those who ate less than 1 gram less 40%.

But nuts only drawback is that the heat is too high. Experts suggest trying to eat twice a week, each time to eat 8 grams, about grip in the palm of the hand the amount of loosely one can get rich in unsaturated fatty acids and antioxidants.

Soybeans. Soy is low in saturated fat, cholesterol, replacing animal protein with soy protein can lower blood total cholesterol and “bad” cholesterol, triglyceride, without affecting the “good” cholesterol. In addition, soybeans contain soy isoflavones and fiber can also lower cholesterol. Daily intake of 20-50 grams of soy protein, about 4% -8% can reduce “bad cholesterol” and triglycerides.

In addition to soybeans, soy protein products are Tofu, soy milk and so on. It should be noted that the process will affect the isoflavone in soy, cellulose content.

Deep sea fish. Fish contains 3 fatty acids that can affect the blood lipids, lowering triglyceride levels, slowing the blood coagulation rate, which play a role in cardiovascular protection and reduce the incidence of coronary heart disease. Deep-sea fish, including salmon, tuna, mackerel, Pacific saury, eel and so on, preferably at least eat twice a week.

Orange juice. Which is a kind of plant sterols and cholesterol structurally similar chemicals, can compete in cholesterol absorption in the intestine channel, thereby reducing the body’s absorption of cholesterol. Recent studies have indicated that daily intake of 2-3 grams of plant sterols, can reduce the 6% -15% of the “bad” cholesterol, without affecting the “good” cholesterol. In addition to orange juice containing plant sterols along with nuts, seeds, soybean oil, peanut oil, and some plants have also added phytosterols cream inside. lower cholesterol naturally