What are you supposed to eat when the cholesterol level in your blood is high? Besides the greater physical activity, you also need less animal fats.
The excessive weight is directly related with the increased levels of the triglycerides and the cholesterol, i.e. the risk of heart diseases and therefore, the loss of weight is the first step in the fight against the cholesterol.
The successful weight loss involves eating several smaller meals. You should divide the intake of food in at least three or ideally five meals a day.
Reduce the amount of milk and dairy products. And also, avoid eating full-fat cheese (45% fat). When you eat meat, you should remove all visible fat, because the meat contains a sufficient amount of fat embedded in its structure.
In case of higher cholesterol levels, you should pay attention to the intake of food of animal origin because its cell membrane is a rich source of cholesterol. Such examples are the octopus, squid, mussels and clams, and the skin of fish and poultry. Also, the egg yolk is extremely rich in cholesterol while the egg-white is completely safe, since it contains only a protein part. The liver, the brain and the stomach are also rich in cholesterol and should be avoided.
The food that is recommended in the daily diet includes whole grains and products made from whole grain cereals, also fruits and vegetables, legumes, and in smaller quantities, nuts and seeds especially flax seeds.
You should prepare the food by using vegetable oil: olive, sunflower, pumpkin, sesame, rapeseed, and reduce the intake of butter and cream which, besides being rich in saturated fatty acids, they are also rich in cholesterol.
A list of foods that improve the ratio of the bad and the good cholesterol:
A simple solution for the high cholesterol can be a breakfast that includes oats. You can reduce the bad cholesterol by 5.3% in just six weeks. The oats contain beta-glucan, an ingredient that absorbs the bad cholesterol, and then the body eliminates it.
2. Red Wine
With a glass of wine to a better health, one might say. One study has shown that the wine prepared from the grape variety Tempranillo significantly affects the blood cholesterol. The Spanish experts from the Complutense University of Madrid have found that the moderate enjoying in red wine reduces the dangerous cholesterol by 9%, and in those who have extremely high levels of bad cholesterol, it reduces it even by 12%.
If you want to reduce your cholesterol levels, you should eat nuts. Those who regularly eat a handful of walnuts a day, have lower levels of the bad cholesterol by 9.3% after about one month. The almonds are good as well.
4. Peas and Beans
The peas and beans are great for the heart. The scientists at Arizona State University at the Polytechnic campus found that those people who eat half a cup of beans in the soup have up to 8% less cholesterol levels. The key thing about these foods is the greater amount of fibers, which slows the absorption of cholesterol from other foods.
In addition to the fact that its antioxidants protect from cancer, the black tea lowers the blood lipids by 10 percent in just three weeks. It was the conclusion of a large study which showed that the tea helps to reduce the risk of heart diseases.
6. Dark Chocolate
The antioxidants from the cocoa help in the increasing of the levels of the good cholesterol. In an American study, they were giving cocoa powder to the participants and after 12 weeks, they had 24% more good cholesterol.
Avocados are an excellent source of monounsaturated fats which are good for the heart, the type of fats that increase the good cholesterol and lower the bad cholesterol. But do not eat too much avocado because it is caloric.
The garlic lowers the cholesterol, prevents blood clots, lowers the blood pressure and protects from inflammatory processes. It has been discovered that it helps in the early prevention of clot formation because it prevents the adhesion of the cholesterol particles on the artery walls. Take two to three fresh cloves of garlic a day.
9. Olive Oil
The olive oil is full of healthy monounsaturated fatty acids which reduce the bad cholesterol. It is interesting that they help in the elimination of the fat on the stomach. Use it for marinades, salads and roast meat on low heat.