To reduce the level of cholesterol in charge of the role of the human diet, we present a list of five products that are better for this purpose and thus protect your heart.
Oatmeal and oat bran. It is in the oatmeal contains soluble fiber, which lowers the level of "bad" cholesterol - low-density lipoprotein. Also soluble fiber include beans, pears, apples, plums and barley. If you consume 5 to 10 grams of soluble fiber per day (and per serving of oatmeal 6 grams of fiber), then every day the level of your cholesterol is reduced.
Fish and omega-3 fatty acids. In oily fish contains lots of omega-3 fatty acids that reduce the risk of blood clots and blood pressure. In a week are advised to eat fatty fish at least twice, most useful from this point of view, mackerel, herring, lake trout, sardines, tuna, halibut and salmon. Those who cannot tolerate fish, it can be replaced by rapeseed or linseed oil. Not worth it to replace all the meat menu, fish, it also lacks important elements for nutrition, such as selenium.
Almonds, walnuts and other nuts. They contain a lot of polyunsaturated fatty acids. A handful of nuts per day reduces the risk of heart disease several times, however, the nuts should be no additives, and of course without sugar.
The olive oil. The amount of antioxidants in it help to replace fats in your diet just 2 tablespoons of olive oil, it can fry vegetables or to fill them with lettuce, replacing other types of oils, especially butter. However, olive oil is high in calories, so you have more than two tablespoons a day is not recommended, please refrain from "light" olive oil, there are still very few nutrients.
Products with sterols (stanolone). Sterols are substances from plants, blocking the absorption of body cholesterol. These substances may be contained in orange juice, yogurt, margarine, they will help to lower your cholesterol by 10 percent. You should consume at least 2 grams of sterols, which equals 250 ml of orange juice with them on the day.
Read also: How to lower cholesterol
To lower cholesterol, requires to reduce the amount of TRANS fats in your menu, they are found in fried meat, store-bought cookies, cakes, crackers, some types of oil.