Top 6 Foods that Help you to Lower Cholesterol Levels
1- CHERRY :
Cherry is good not only as a filling for a pie. This berry helps to reduce cholesterol and blood sugar and fat in the liver, lower oxidative stress and increased production of a molecule that helps the body to properly organize the absorption of fat and sugar.
The positive effects of high concentrations of antioxidant compounds in cherries have been found by scientists of the University Health System of Michigan (USA) After testing its effects on laboratory rats for 90 days.
Enriched carbohydrate diet consisted of 10% of the rodents cherry ingredients. According to doctors, the consumption of cherries can stop the formation of risk factors for heart disease and diabetes - its action is aimed at improving the ability to neutralize damaging molecules produced in the body during metabolism.
2- Fish rich in omega 3 fatty acids :
This unusual name are polyunsaturated fatty acids (PUFAs) of a class. They are found in certain marine and vegetable fats.
But this does not mean that these acids are identical. Prominent representatives of products containing vegetable
polyunsaturated fatty acids are flaxseed and soybean oil, and animal acids are found mainly in fatty sea fish.
Benefits of Omega-3 for health:
And those other PUFA have anti-inflammatory effects, they can slow down the formation of atherosclerotic plaques in blood vessels and inhibit blood clots. Also, these acids support tone of blood vessels in the body, allow to function well bronchi normalize blood pressure. Yet a number of properties PUFA - enhance immunity, inhibit the allergic conditions and improve the structure and condition of the mucous membranes.
Omega-3 - an important structural component of cell membranes of the human body, and the properties of the membrane depends on many processes of the organism's life: the transition of signals from one nerve cell to another, the efficiency of the organs such as the brain, heart, retina. It is also important that, along with sunflower and olive oils in the human body receives a lot of omega-6 PUFA, but also necessary for the balance of omega-3.
However, the most important thing is that omega-3 fame - is its antioxidant properties, it has the ability to prevent cancer. Moreover, the scientists have found out how little people consume this essential body substances. But Omega-3 helps in diseases of eczema, allergies and asthma, Alzheimer's disease and depression. And when such serious diseases as diabetes, psoriasis, prostate cancer and breast cancer. The strength of the acid to alleviate the suffering of patients with osteoporosis, osteoarthritis.
PUFAs are not formed in the human body, therefore it must be obtained from food. Their absence in the diet leads to major changes in health. PUFAs are necessary for the active work of the brain, for the activities of cardiovascular, immune and reproductive systems, as well as to improve the condition of skin and nails.
3- Walnuts and walnut oil reduce blood cholesterol levels :
Senior study author Penny Kris-Atherton (Penny Kris-Etherton), a well-known professor of nutrition at Penn State, said in his address to the press: "We know for a long time that eating walnuts can reduce cholesterol in the blood. But so far we do not know which components of walnuts responsible for this useful feature. Now we understand as walnuts and walnut oil can improve heart health and body, "she adds.
For the study, Chris Atherton and colleagues divided the volunteers into four groups. The first group ate whole walnuts (85 grams), Group 2 - the skin of the nut (6 g), group 3 - low-fat peanut butter (34 g) and Group 4 - peanut butter (51 g). Among the volunteers were people like to light overweight and obese with moderate hypercholesterolemia (high blood cholesterol). They held a series of biochemical and physiological tests, both before and after meals. The study was a cross, so that at the end of each volunteer was in each group.
The results showed that a single use of walnut oil improves the functioning of blood vessels. In addition, the use of whole walnuts improved transport "good cholesterol" (HDL) cholesterol and effectively removes excess cholesterol from the body. Speculating compounds which can be responsible for the positive effects, the researchers suggest alpha-linolenic acid, gamma-tocopherol and phytosterols in walnuts. Alpha-linolenic acid is a species of omega-3 fatty acids found in plants. Gamma-tocopherol is one of the major forms of vitamin E, found in many plant seeds. Phytosterols - a cholesterol-like molecules found in plants and which can reduce cholesterol levels in the blood.
In conclusion, the researchers say: "Our study shows that simple changes in diet, such as the inclusion of walnuts and / or oil in a healthy diet can lower cholesterol and reduce the risk of cardiovascular disease."
4- Blueberries normalizes cholesterol:
Scientists have conducted laboratory studies on rodents effect of blueberries on cholesterol.
Laboratory hamsters diets containing blueberries, showed healthier cholesterol levels than those who were not fed blueberry.
Research chemist Wallace held in Yokohama from the USDA.
Yokohama said the need for further research to confirm whether to save the effects observed in hamsters, in the human body.
In a study of hamsters fed portions of high-fat foods. Some of the rodents in portions were added one of the three by-products in the manufacture of blueberry juice: the skin, the fiber of the skin or polyphenols, also extracted from the peel. By the way, blueberry polyphenols give it color.
The results are published in the edition of the Journal of Agricultural and Food Chemistry. Scientists said that all the hamsters that were fed blueberry, the level of low-density lipoprotein (bad cholesterol) was 22-27% lower than that of the others.
Levels ultraplohogo cholesterol (very low density lipoprotein) in rodents treated blueberries were below 44%.
Using a procedure known as the polymerase chain reaction is reverse transcription, Yokohama colleagues discovered genes which are responsible for this effect.
In hamsters and humans at the same time the liver produces cholesterol and helps get rid of its excess. Activity of certain liver genes that produce or use cholesterol, leads to reduced levels of the latter in the blood.
Whatever it was, until the scientists do not know exactly which components of berries activates genes liver.
5- Olive oil lowers cholesterol
Scientists have found that olive oil reduces cholesterol in the blood. Doctors recommend taking 2 tbsp. tablespoons of olive oil a day for high cholesterol, obesity, atherosclerosis, and heart disease. Oil can be added to a salad, or take one spoon in the morning and evening. After the daily application of oil for 2 weeks, there was a significant decrease in the level of bad cholesterol.
Olive oil is a "pantry" of vitamins, polyunsaturated acids. Nutrient components are contained not only in the olive oil, but also soy, mustard, sesame, rapeseed, corn, sesame. However, Olive considered the most valuable, which is able to rid you of bad cholesterol in the blood.
1 tbsp. tablespoon of olive oil contains:
Polyunsaturated fatty acids (1.1 g)
monounsaturated fatty acids (10.0 g)
saturated fatty acids (1.6 g)
Vitamin E (1.7 mg of 8% of the daily dose)
cholesterol (r 0)
Olive oil copes with cardiovascular disease, with headache, rejuvenates the body, lowers cholesterol and toxins. As the prevention of cardiovascular diseases is useful to eat every day 1 - 2 tbsp. tablespoons olive oil.
It has been shown that the composition of this oil included substance (oleokantal), which is able to repeat the action olivkovoe-masloof ibuprofen, ie analgesic, olive oil is useful for all diseases (obesity, high blood pressure, skin diseases, diabetes), it also protects the aging brain cells, it supports the body in tone, improves metabolism and digestion. To. Of the olive oil includes linoleic acid, it is a curative drug for rapid growth and development of children. The oil carries the benefit for children of any age.
Olive oil is not only helps maintain the level of cholesterol in the blood and if necessary (high level) to reduce it, but it is also an excellent cosmetic product for the skin and hair. The oil is used for massage, it is made hair mask, it is especially ideal for dry hair.
6- Beans help to reduce levels of "bad cholesterol" :
Canadian researchers St. Michael's Hospital Toronto concluded that regular consumption of pulses decreases by 5% level of "bad" cholesterol in the blood. And among male subjects Percentage difference cholesterol-lowering was greater than among women.
The researchers collected information on 1,037 participants in middle age both healthy and those who have been diagnosed with heart problems and blood pressure. The analysis revealed that those 6 weeks included in your daily diet one serving of beans (about ¾ cup of cooked beans), LDL cholesterol levels, they have "bad cholesterol", was 0.17 points lower.
Study co-author Vanessa Ha (Vanessa Ha) adds: "When we compared the different types of legumes, such as beans, chickpeas, lentils and peas, we found no difference in their ability to reduce levels of" bad cholesterol. " However, it should be noted that the pulses do not have much effect on the level of apolipoprotein B, which causes accumulation of cholesterol in blood vessel walls.
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