The 12 Foods That Help Control Cholesterol
Oats: Oatmeal is one of the main foods that help control cholesterol. For, the fibers present in this food, especially betaglucan are responsible for providing greater feeling of satiety. That is, it is very worth adding oatmeal to your daily diet.
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Eggplant: Anthocyanin, a substance found in this food, brings benefits to the heart by reducing bad cholesterol levels. But stay tuned: this substance is present in the eggplant shell, that is, when adding it to the menu it is important to keep the bark!
Olive oil: Omega 3 and omega 9, are healthy fats and beneficial to health, can be found in olive oil. Thus, this food, in addition to preventing the formation of fat plaques in the arteries, also reduces bad cholesterol (LDL) and increases the good (HDL).
Artichoke: Artichoke is another good choice of foods that help control cholesterol. For, its fibers are resistant to the action of enzymes and therefore have many advantages, among which: decreased levels of cholesterol and blood triglycerides, reduction of the risk of obesity and diabetes, risk factors for heart health. A 100 g section has only 50 calories.
Fish: Unlike red meats, the more greasy the fish are, the better! That’s because omega 3 (as its fat is known) does very well to health and is able to reduce the rates of bad cholesterol. Thus, it is important to take advantage of the benefits of Tuna, Salmon, Herring, Sardine and various other types of fish. therefore, they are considered excellent foods that help control cholesterol.
Garlic: Allicin, a substance that gives Garlic its natural and quite characteristic aroma, is an important antioxidant for the body, mainly because it helps lower cholesterol levels. However, allicin only takes effect when food is consumed fresh!
Avocado: Avocado is another good alternative to foods that help control cholesterol. Yes, just like fish, this fruit is rich in omega 3. However, it is considered very greasy and, therefore, stayed away from the table of Brazilians for a long time. So it is advisable to consume it sparingly to take advantage of its benefits.
Soy: Soy protein intake decreases ldl (bad cholesterol) content. The fats found in this grain are polyunsaturated and monounsaturated, which do not cause obstruction of arteries.
Red wine: A study by scientists at the University of Calabria showed that resveratrol – a substance found in the grape skin, brings several health benefits, such as lowering blood pressure, rejuvenating the arteries, maintaining the proper level of blood sugar and increasing good cholesterol.
Red Fruits: Red Fruits are some excellent food option that help control cholesterol. Yes, Strawberry, Watermelon, Goji berry, Pomegranate, Grape, Blueberry and Acerola. All these foods are part of a group known as red fruits, which help control cholesterol. In addition, blueberry, for example, fights free radicals, is anti-inflammatory, better circulation and reduces bad cholesterol.
Dark chocolate: Bitter Chocolate is another good alternative to foods that help control cholesterol. For, When consumed in moderation (30g a day is enough), this food provides advantages to the body, such as greater disposition and better brain functioning. In addition, bitter chocolate is also able to reduce the rates of bad cholesterol.
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Linseed: Seed is one of the richest foods in omega 3, so it is responsible for preventing cardiovascular disease, and preventing clots by decreasing total cholesterol and LDL cholesterol (bad) rates and increasing those of HDL cholesterol (good). The benefits of flaxseed are enhanced when the seed is ground or ground, since its bark is resistant to the action of gastric juice and passes without digestion in the gastrointestinal tract.