Heart disease is the leading cause of death worldwide. In this sense, buy cytotec without a percsription having high cholesterol, especially LDL, is linked to an increase in the risk of cardiovascular diseases. On the other hand, having low levels of HDL cholesterol, the so-called good cholesterol, together with high levels of triglycerides also implies a greater risk of having a condition of this type. However, we have multiple aids to view avoid unwanted levels of cholesterol.
Know the 10 foods that can help you control cholesterol levels and other risk factors for cardiovascular disease.
10 foods to lower cholesterol
This group of plant foods includes beans, peas, lentils and chickpeas. Legumes have a significant amount of fiber, minerals and proteins, which makes it possible to replace processed meats and other animal fats from your diet and thus reduce the risk of heart disease.
An independent study showed that the consumption of one cup of (118 ml) of legumes per day produces the reduction of LDL cholesterol by an average of 6.6 mg / dl, compared to the absence of consumption of legumes in the diet.
In conclusion, it can be indicated that legumes can help lower LDL cholesterol levels and are also a good source of plant-derived proteins.
Avocados (or avocados in some South American countries) are a rich source of monounsaturated fats and fiber, two of the nutrients that help lower LDL cholesterol and increase HDL.
Clinical studies indicated that overweight and obese adults with high levels of LDL cholesterol who ate an avocado a day for a month significantly reduced their LDL cholesterol levels compared to those who maintained their normal diet without the consumption of this natural product. Other analyzes found that avocados in substitution of other fats collaborate notoriously in the decrease of total cholesterol and triglycerides.
Undoubtedly, avocados are a food that must be included in the diet to lower the risk of contracting a heart problem.
Nuts are an exceptional source of healthy nutrients and have a large amount of monounsaturated fats. The nuts are also rich in Omega 3, a polyunsaturated fat directly linked to the health of the heart. They also have L-arginine, an amino acid that helps produce nitric oxide, which in turn helps regulate blood pressure. Another component of nuts are phytosterols, these plant compounds help reduce cholesterol by blocking its absorption in the intestine. They also have calcium, magnesium and potassium, which are related to the reduction of blood pressure and a lower risk of heart disease.
An analysis of 25 studies showed that eating 2 or 3 servings of walnuts daily reduces LDL cholesterol by an average of 10.2 mg / dL. In addition, consuming a portion of nuts daily is linked to lower the risk of heart disease by 28%.
Fatty fish, such as salmon, mackerel, and trout, are excellent sources of omega 3 fatty acids. Omega 3 is linked to improving the health of our hearts thanks to the increase in HDL cholesterol. In addition, it has another benefit that is the reduction of the chances of suffering a stroke.
Studies conducted on young adults, found that those who ate fish (not fried), were the least likely to develop metabolic syndrome, which is a set of symptoms that include high blood pressure and low levels of HDL. Another study conducted on older adults found that those who ate tuna or other roasted or baked fish at least once a week had a 27% lower risk of a stroke.
It must be taken into account that in order for the fish to really bring about a well-being to our health it must be consumed cooked in the oven, grilled or grilled, since fried fish can increase the risk of heart disease and stroke.
5.Whole grains: oats and barley
Published studies suggest that eating three servings of whole grains daily decreases the risk of heart disease and stroke by 20%. If the daily consumption increases, the benefits increase in the same way.
What makes grains of this type interesting is that it has the whole grain, which causes all the vitamins, minerals, plant compounds and fiber to remain intact, unlike refined grains.
The oats on the other hand contains beta glucan , a type of soluble fiber that helps lower cholesterol . Eating oats daily is linked to the reduction of 5% of total cholesterol and 7% of LDL cholesterol. Barley for its part also has beta-glucan and can also help reduce this type of cholesterol.
6.Fruits and vegetables
Fruits and vegetables by obligation must be in a healthy diet for several reasons:
- Many of them are rich in soluble fiber, which helps lower cholesterol levels, both by getting rid of it and by inhibiting cholesterol formation in the liver.
- A type of soluble fiber called pectin has been shown to reduce cholesterol levels by up to 10% and is found in fruits such as apples, grapes, citrus fruits and strawberries, and vegetables such as aubergines, carrots and potatoes.
- The fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to its antioxidant and anti-inflammatory properties.
It’s too good to seem true, but research indicates that cocoa in dark chocolate is beneficial for lowering cholesterol. In a study of healthy adults who had to drink 200 ml of cocoa twice a day for a month, they found that their LDL cholesterol and blood pressure levels were reduced, along with an increase in HDL cholesterol. In addition to this, cocoa contains antioxidant properties, an important element to prevent heart disease.
It should be noted that chocolate may contain added sugar, which is not conducive to health, so s and recommends chocolates with higher cocoa content 75%.
Soybeans are a legume that has gained ground in recent times. While its taste is what you liked, it could also have positive effects for your heart’s health.
There are no definitive studies on this, but preliminary studies have indicated that soy-based foods are linked to reductions in total cholesterol and an increase in HDL cholesterol.
All types of tea (green, white or black) have similar properties in relation to improvements in personal health. Two of the beneficial compounds of tea are:
- The catechin, which can help by activating nitric oxide, which is important for a healthy blood pressure, inhibiting the synthesis of cholesterol and preventing blood clots.
- The quercetin, which improves the functionality of blood vessels.
In conclusion, in several studies it can be found that tea consumption has been directly related to the decrease in total cholesterol and LDL, together with the decrease in blood pressure.
10.Extra Virgin Olive Oil
The olive oil has been taken to homes for its great taste to add to different preparations, however it is also possessor of several health benefits.
A study studied the effects of 4 tablespoons of olive oil daily for 5 years, accompanied by a Mediterranean diet. The group that consumed the oil obtained at the end of the study 30% less chance of suffering a heart attack or stroke, compared to another group that followed the same diet without the oil.
Olive oil is rich in monounsaturated fatty acids, which is what can help raise HDL cholesterol levels and lower LDL cholesterol. It is also a good source of polyphenols.
Related Wiki Link: https://en.wikipedia.org/wiki/Cholesterol