Cholesterol-Lowering Foods

A large number of experiments in the past proved that some cholesterol lowering foods, can play in the control of food cholesterol content and have a cholesterol lowering effect.

Oats rich in soluble fiber which can reduce excessive absorption of cholesterol, change in blood fatty acid levels, reduce “bad cholesterol” and triglycerides. Daily intake of 5-10 grams of soluble fiber, you can reduc the “bad” cholesterol 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, and also to maintain the health and elasticity of arteries. A study found that eating more nuts may lower risk of coronary heart disease. But don’t eat too much. Experts suggest to eat twice a week, each time to eat 8 grams.

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

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 and eel.

Orange juice. Orange juice contains plant sterols, can lower your cholesterol absorption in the intestine, 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.

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