Cholesterol reduction and treatment through some food .. Physical Therapy
Is your food is the cause of high cholesterol level? So why not make your food is your medicine for Tejed cholesterol and control?
Very easy to drive your food to a frightening level of cholesterol but the reverse is also true that change as the types of food he can eat to reduce cholesterol levels and improve the levels of fat floating in your blood stream.
And for that you should adopt two-pronged strategy:
Add the first food that reduces the level of LDL cholesterol, a low-density LDL cholesterol, which carries minute particles and contribute to hardening of the arteries that lead to the blockages.
At the same time should be implemented in the second part, a reduction of food intake, which increases the levels of this LDL cholesterol.
Grains and vegetables:
And various types of food reduces the level of cholesterol in different ways, giving some soluble fiber that bind cholesterol and materials are the primary (or predecessors), located inside the digestive system and to withdraw them out of the body before penetrating into the circulation.
The section of the types of food for the body of some polyunsaturated fats that reduce the direct LDL cholesterol LDL, while the other contains some amounts of sterols and sterol «stanols» stanol vegetarians, which prevent the body from absorbing cholesterol.
Oats:
The first easy step to improve the level of cholesterol you have, is to eat a plate of crackers oatmeal in the morning.
And it will give you 1 to 2 grams of soluble fiber, add a banana or some strawberries from the beads to the dish to increase the weight of such fibers with half grams.
The new guidelines recommend obtaining 20 to 35 grams of fiber per day, of which 5 to 10 grams at least of soluble fiber (the U.S. deals with the individual, on average, half of this quantity).
Barley and other whole grains:
Can barley and other whole grains, like oats, Nkhalth, can help reduce the risk of heart disease, mainly by providing soluble fiber.
Pulses:
It is rich in soluble fiber in particular, and the body does not digest quickly, which means you will feel the fullness longer after eating a meal of them. This is one of the reasons for the benefits of pulses for people who want to lose weight.
And the many different kinds of pulses of various beans, beans, lentils, etc. With the diversity of ways of cooking and preparation, food is a multi-faceted.
Okra and eggplant:
These are the two types of vegetables, which do not possess too many calories, and are sources of soluble fiber are good for.
Nuts:
A number of studies that eating almonds, walnuts, peanuts, and other types of nuts is good for the heart. And eat two ounces (28 grams almost an ounce) of nuts a day he can reduce LDL cholesterol slightly by 5 per cent, also has additional nutrients nuts protect the heart by other means.
Oils, fruits and fish:
Vegetable oils:
The use of vegetable oils such as canola oil, canola, sunflower oil, safflower oil, safflower and other instead of butter, grease or margarine in cooking or at the table, helping to lower LDL cholesterol LDL.
Apples, grapes, strawberries, citrus fruits:
These fruits are rich in pectin pectin, a type of soluble fiber, which reduces the level of LDL.
Enriched food Balsterol and stanols:
Sterols and stanols substances, extracted from plants and enhance the body's ability to get rid of incoming cholesterol from food. The food companies have added to the types of food from the end of the margarine and orange juice and chocolate, it is also available in supplements.
Lead and get 2 grams of sterols or stanols to the possibility of harmful LDL cholesterol by up to 10 per cent.
Soybean:
The soybeans and foods produced from it, such as tofu, soy milk and tofu, the perception of one day as a powerful instrument to reduce cholesterol. However, the analyzes indicate that the impact is less than that because that eating 25 grams of soy protein a day (equivalent to 10 ounces 280 grams of tofu, or one and a half cups of soy milk) he can cut LDL cholesterol by between 5 and 6 in percent.
Fish Aldhen:
Eating fish twice or three times a week he can lower cholesterol in two ways: first compensated for meat, which contain fats increase the level of cholesterol LDL, and secondly to give the body fats «Omega-3» cholesterol-lowering LDL.
Also reduce the «Omega-3» triglyceride level of triglycerides in the blood stream as well as protect the heart by helping to preventing the occurrence of an abnormal rhythm of the pulses.
Fiber supplements:
These supplements are among the least attractive means for soluble fiber, and two large tablespoons of psyllium Psyllium plant products that are found in the types of softeners that increase of the mass of waste, provide 4 grams of soluble fiber.
Fat and cholesterol are often higher level of LDL cholesterol LDL, while the low level of high-density cholesterol (HDL) HDL, because of diet or lifestyle is health.
And genes play a role in that some people are programmed genetically to respond promptly to their bodies of food they eat only thing that genes can not be changed.
So you go to change some of the trends that you can change you and four of them:
Saturated fat:
The saturated fats found in red meat, milk and dairy products, and coconut and palm oil, palm oil, you directly increase the level of LDL cholesterol LDL. Therefore, one way to reduce cholesterol is to limit the intake of saturated fat.
Try replacing the type of ground beef last few fat, and the replacement of whole milk skimmed another, and the replacement of butter or margarine with olive oil, and replace the chicken or grilled fish, fried types of them.
Trans fats:
The trans fats are by-products of the chemical equation to prevent corruption and liquid vegetable oils that convert to fat from margarine rigid.
And trans fats increase the level of LDL cholesterol LDL, and the damage is equal to the strength of saturated fat, and they reduce the level of HDL cholesterol HDL, which increases inflammation also increases the likelihood of clots inside blood vessels.
The Institute of Medicine recommends no more than the amount of trans fat intake of 2 grams per day, the less taken the better. Although trans fats have been common to use the food companies now go to put the alternatives.
Weight and exercise:
That obesity and physical inactivity affect the movement of fat in the blood circulation, the weight excess increases the level of harmful LDL, while inactivity reduces the level of HDL-Hamid, and weight loss when needed, and conduct exercises for turning the matter.
Diversification of food .. For controlling cholesterol and blood pressure control:
The diversification of types of food, up from it to fight cholesterol in different ways is a better way of focusing on the type or types of food.
This approach has been tested by Dr. David Jenkins of St. Michael's Hospital in Toronto, and colleagues in a series of studies have shown that «a group of plant-based diet in the majority» led to reduce the level of LDL cholesterol and triglycerides and high blood pressure, significantly.
This group included margarine Balsterol rich vegetation, oats, barley, Psyllium plant, okra, eggplant, rich in fiber are soluble, as well as soy protein, beans and whole almonds.
Have been added to this group of large amounts of dietary fruits, vegetables, whole grains, vegetable proteins, as well as for the most part.
It is normal to have to go for a diet to lower cholesterol much more difficult than taking medicine drugs «statins» but that the method of «natural» to lower cholesterol and prevent problems in the muscles and the side effects that take place to some people who take drugs «statins».
Also, you have to remember that a diet rich in a lot of fruits, vegetables, legumes, nuts good for the body more than reduce only cholesterol-LDL, as it adjusts the blood pressure and helps to maintain the flexibility of the arteries, which is good for the bones and the health of the digestive system, and the sight and mental health.
