Foods that help control cholesterol are basically rich in nutrients that maintain the balance between the GOOD cholesterol (HDL) and bad cholesterol (LDL). In addition, the cholesterol is responsible for all the membranes that surround cells and aids in the metabolism processes. It is also required for cell growth and regeneration, and in addition to being present in blood and all tissues, contributes to the production of sex hormones and cortisol. ie we can not live without cholesterol.
Foods that help to control the ColesterolNo However, the excess of MAL (LDL) cholesterol in the blood raises the buildup of fatty plaque in the arteries. And the greater the accumulation of fat, the greater the chances of suffering cardiovascular problems. In addition, The foods that lower cholesterol do it in different ways. Some contain soluble fibers, which remove the cholesterol from the body before it enters circulation. Others are rich in chemicals that block the absorption of this fat in the blood vessel wall. So, check out the 12 foods that help control cholesterol.
Oats: Oats is one of the foods that help control cholesterol. Therefore These fibers that food, especially beta-glucan are responsible for providing greater sense of satiety. Ie, very worth adding oats to your daily diet.
Eggplant: The anthocyanin, a substance found in that food brings benefits to the heart, reducing levels of bad cholesterol. But beware: this substance is present in the eggplant peel, that is, the time to add it to the menu is important to keep the skin!
Olive Oil: The omega 3 and omega 9, are healthy and beneficial to health fats, can be found in olive oil. Thus, the food, and to prevent the formation of fat plaques in the arteries, also reduces the bad cholesterol (LDL) and increases good (HDL).
Artichoke: Artichoke is another good choice of foods that help control cholesterol. For the fibers are resistant to the action of enzymes and therefore have many advantages, including: reduced cholesterol level and blood triglyceride lowering the risk of obesity and diabetes risk factors for heart health. A 100 g portion contains only 50 calories.
Fish: Unlike the meat, the more fat the fish are, the better! That's because the omega 3 (as it is known his fat) is very good for health and can reduce the levels of bad cholesterol. Thus, it is important to enjoy the benefits of Tuna, Salmon, herring or sardines and various other types of fish. therefore, they are considered excellent foods that help control cholesterol.
Garlic: Allicin, a substance that gives garlic its natural and quite distinctive aroma, is an important antioxidant for the body, primarily because it helps to lower cholesterol levels. However, allicin is effective only when the food is eaten fresh !.
Avocado: The avocado is another good alternative foods that help control cholesterol. For Just as fish, this fruit is rich in omega 3. However, it is considered very greasy and therefore stayed away from the table of the Brazilians for a long time. So, it is advisable to consume it in moderation to enjoy its benefits.
Soybeans: Consumption of soy protein lowers LDL content (bad cholesterol). Fats found in this grain are polyunsaturated and monounsaturated, which do not cause arteries to clog.
Red Wine: A study by scientists at Calabria University, demonstrated that resveratrol - a substance found in grape skins, it brings many benefits to health, such as lower blood pressure, rejuvenate the arteries, maintain the right level of blood sugar and increases good cholesterol.
The foods that help to control the Red ColesterolFrutas: The red fruits are some excellent choice of foods that help control cholesterol. For, Strawberry, Watermelon, Goji Berry, Pomegranate, Grape, Blueberry and Acerola. All these foods are part of a group known as vermelhar fruits, which help control cholesterol. Furthermore, the blueberry, for example, combating free radicals, is anti-inflammatory, better circulation and reduces bad cholesterol.
Dark Chocolate: The Bitter chocolate and other good alternative foods that help control cholesterol. Because, when consumed in moderation (30g a day is enough), this food provides benefits to the body, such as increased provision and improved brain function. In addition, dark chocolate is also capable of reducing bad cholesterol levels.
Flaxseed: The seed is a food rich in omega 3, so it is responsible for preventing cardiovascular diseases, and prevent clots by reducing the total cholesterol levels and LDL (bad) cholesterol and raise HDL (good) cholesterol . The benefits of flaxseed are enhanced when the seed is ground or crushed, since its shell is resistant to the action of gastric juice and passes without undergoing digestion in the gastrointestinal tract.
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