What are some cholesterol foods?
cholesterol is a type of fat or lipid that is essential for life. Cholesterol is naturally found in the body and almost all the meals we eat is a building block for vitamin D, hormones and cell walls. In addition, the body uses it to create bile salts to digest other fats. There are two types of cholesterol in the body - low density (LDL) and lipoproteins with high density (HDL). LDL, or "bad" cholesterol, can accumulate in the artery walls, which can lead to blocking the artery, contributing factor in heart attacks and dead. HDL, or "good" cholesterol, is processed by the liver and broadcast from the body. HDL also helps prevent the artery from clogging. Healthy heart foods include those that are high in soluble fibers, antioxidants and omega-3 fatty acids. Len protein sources such as soy and dark leafy vegetables, which have low saturated fats, are also recommended for cholesterol observers. Better than searching for brands with low cholestBut Erolm is far from most of the packed foods. After all, fruits and vegetables have low saturated fats, are not processed and do not have cholesterol.
To ensure that you add different foods and nutrients to your diet, you should focus on several main areas: soluble fiber, omega-3 fatty acids, polyunsaturated fatty acids, flavonoids, olive oil and vegetable sterols.
soluble fiber . Studies show that soluble fiber reduces LDL, "bad" cholesterol, in your sketch. Foods with high -soluble fiber contain oatmeal, oat bran, brown rice, pinto beans, peas, carrots, apples, pears, strawberries, plums, barley and shits. For example, a breakfast full of cholesterol of lower meals may include a portion of cooked oatmeal with cut apples or strawberries. ReplacementSeveral rice, instead of white rice, for lunch or dinner is also a good idea for cholesterol.
omega 3 fatty acids . Research shows that eating omega-3 fatty acids reduces "bad" cholesterol. Omega-3 fatty acids help reduce blood pressure and the risk of blood clots. Good sources of omega-3 fatty acids include oily fish such as mackerel, trout lakes, sized, sardines, tuna Albacore and salmon. In non-rolling eaters, omega-3 fatty acids can be found in rapeseed oil or linseed seed, which is also a good source for the fiber.
polyunsaturated fatty acids . Polyunsaturated fatty acids found in walnuts and almonds and maintain blood vessels healthy. Just remember that all nuts have a high calorie content, so they only eat a handful of a day. Other foods reducing cholesterol in this group are cannabis seeds, sunflower seeds, bananas and wheat.
flavonoids. Studies suggest that foods with a high content of flavonoids help reduce cholesterol by helping to prevent abnormal blood clots. Flavonoids, also known as bioflavonoids, are the nutrients that give the plants their pigments. Foods with high content of flavonoids include dark chocolate; Dark fruits like berries, apples and red and purple grapes; Citrus fruit; Dark vegetables like kale and broccoli; herbs like parsley and thyme; Hot peppers; black, green and white tea; and soy.
olive oil . Extra panel olive oil contains a mixture of antioxidants that can reduce bad cholesterol, but leave a good cholesterol untouched. Sauteing vegetables in olive oil outside too much or adding to marinades and bandages is an easy way to include good oil in your diet. The use of olive oil as a butter substitute for basting is another good design for cholesterol.
plant sterols or stanols . Sterols notBO Stanols help to block cholesterol absorption and in this way are good cholesterol -reducing foods. Margarins, orange juice and yoghurt drinks fortified with plant sterols or stanols are all types of food with planning sterols.