Foods to help lower cholesterol

Cholesterol is a byproduct of digestion. In the absence of an effective treatment for cholesterol, in the absence of soluble fiber to help remove it through the stool, most of cholesterol is absorbed from the intestine into the bloodstream, thereby increasing blood cholesterol.

Soluble fiber is broken down as it passes through the digestive tract forming a gel that attracts some substances derived from cholesterol. This way, bad cholesterol levels will diminish without affecting good cholesterol.

Natural remedies for high cholesterol can be used to lower cholesterol levels when there is no associated venous disease (narrowing of coronary vessels) or other cardiovascular risk factors (smoking, hypertension, diabetes).

Foods to help lower cholesterol - Fiber:

• Whole grains (cereal grains that contain bran and germ as well as the endosperm)
• Fruits (cherries, raspberries, strawberries, grapefruit, plums, apples).
• Vegetables (asparagus, green beans, dried beans, broccoli, cabbage, carrots, cauliflower, celery, eggplant, lentils, green mustard, peas, tomatoes).

How to lower cholesterol naturally

Psyllium seeds (Plantago psyllium) contain 14 times more soluble fiber than oats, held until recently for its fiber content. 100 g of psyllium seeds contain 71 g soluble fiber, the same amount of oats - only 5 g of soluble fiber.

Studies show that psyllium bran have a great potential in lowering cholesterol. Oatmeal and soy fibers have only average effects, while rice flour seems to be inefficient. Flax seeds are a rich source of Omega 3 and soluble fiber.

Flax seeds also contain lecithin. Lecithin is recommended as a treatment for cholesterol because it prevents cholesterol plaque buildup in the arteries.

Grind the flax seed and mix them with yogurt and cereal for breakfast. 2 tablespoons of seeds daily will help lower cholesterol levels. Chew them well, because otherwise they will pass through the digestive tract without any effect.

Oat flakes are an excellent source of soluble fiber, which forms a gel in the intestine and reduces the absorption of fat in the bloodstream.

A bowl of oat flakes, mixed with yogurt eaten every morning will have a significant cholesterol-lowering effect.

Oat flakes contain a mixture of soluble and insoluble fiber. One of the components found in oat flakes is beta-glucan, a soluble fiber which has beneficial effects on blood cholesterol levels.

Oat flakes and cereals in general contain antioxidants that helps form vitamin E. These antioxidants inhibit the synthesis of cholesterol and reduce cholesterol levels.

Soy is a rich source of natural soluble fiber and protein. You can eat tofu, soy milk or roasted soy to decrease cholesterol levels.

Foods to help lower cholesterol - Omega 3



Perhaps the most important food that lowers the risk of plaque buildup in the arteries, more important even than the vegetarian diet, is fish. Nothing is more important than eating fish regularly - for maintaining adequate levels of cholesterol.

This is because fish contains "good cholesterol", who opposes assimilation of "bad cholesterol". Therefore, in terms of cholesterol, we have the fish paradox: more fat (wels catfish, salmon etc.) is healthier.

An ideal substitute for meat, fish, especially oceanic fish, contains Omega 3 essential fatty acids (EFA - unsaturated fats) which lowers "bad" cholesterol. Ideally we should eat fish 3 times a week - preferably mackerel, herring, tuna, fresh salmon.

You can find Omega 3 fatty acids in fish oil capsules. Take two capsules of 1000 mg per day. They contain the most active forms of Omega 3 fatty acids.

Cold water fish such as salmon or codfish also contains Taurine. Taurine is an amino acid that decreases absorption of cholesterol in the intestine and increases the degree of conversion of cholesterol into bile, thus helping to eliminate it from the body.

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