Although according to new research that high cholesterol is not a big risk factor for heart disease as previously thought, it is desirable to keep it within normal limits. Nutrition can help us greatly in this.
If you are taking medication to lower cholesterol, should not be on your own to stop taking them without consulting your doctor. But certainly you can further try to lower cholesterol diet and see what will be the results. Here are the foods that scientific research confirms that it can help.
Integral oats is cheap and nutritious foods. It also contains soluble and insoluble fiber, but soluble fiber from oats contain beta-glucan, a substance which specifically helps lower LDL ( “bad”) cholesterol by blocking its absorption. Oats also contributes to lowering blood pressure. So, think about oats porridge for breakfast – but natural, without additives, sugar and salt.
Almonds are rich in oleic acid, which blocks absorption of LDL cholesterol, or the amino acid arginine. Arginine is essential for the production of nitric oxide, which helps relax the arteries and lowers blood pressure. They are also rich in fiber and phytosterols, which block the absorption of cholesterol from food.
It is known primarily as a laxative, but also believes that it can contribute to reducing the risk of heart disease by lowering cholesterol and high blood pressure. People with mild to moderately elevated cholesterol will benefit most if consumed psyllium with meals.
Flaxseed is rich in omega 3 fatty acids, soluble plant fiber and lignin. Studies have shown that flaxseed reduces total cholesterol and “bad” cholesterol ( or LDL ), and HDL cholesterol is not affected. In order to take advantage of beneficial substances, it is necessary to grind the flaxseeds (because the membrane around the flexseed is almost indigestible).
One recent review of several studies showed that garlic clinically significantly lowers total cholesterol levels, with a slight increase in HDL (“good”) cholesterol. Garlic has a significant ability to inhibit the synthesis of cholesterol and prevent the oxidation of LDL cholesterol. Studies have also shown that onion contributes to lowering blood pressure and preventing blood platelets sticking. It is best to use it fresh.