How to lower cholesterol.
Cholesterol — a substance from the group of sterols; It is contained in all tissues of the human body, with especially significant amounts are concentrated in the nervous and fatty tissues, as well as in the liver. How to lower cholesterol.
In vertebrates and humans, cholesterol is the precursor of sex hormones, corticosteroids, biliary acids.
Excess cholesterol in the human body leads to education gallstones, the deposition of cholesterol in the walls of blood vessels (education atherosclerotic plaques) and other metabolic disorders.
Products perfectly reduce cholesterol.
So, which food plants help lower cholesterol?
In addition to the large amount of fiber obtained with plant food, a number of quite specific food plants help to lower the level of cholesterol.
Carrot + citrus fruits.
Carrots and other products containing pectin. According to research by Scottish scientists, consuming two carrots a day for three weeks reduces cholesterol levels by 10–20%.
Carrots are rich in fiber, carbohydrates from the group of pectins. Also a lot of pectin in apples and in the inner, white layer of citrus peel. Try to chew this layer daily. After cleaning the orange, do not neglect the white lining of its peel.
Avocado.
Avocado fruits are very rich in fats, so the cores are usually avoided. However, according to published data, avocados reduce cholesterol levels.
In one study, two groups of women were compared. One received a lot of monounsaturated fatty acids (olive oil and avocado). Others — a lot of carbohydrates (sugar and starch). Within 6 weeks, the cholesterol level in the first group decreased by about 8%. Therefore, do not neglect avocados containing a number of substances that are difficult to obtain from other sources.
Beans.
Beans contain a lot of fiber and some fat. This combination is cholesterol, promising weight loss. In addition, legumes contain lecithin and beta glucans. They help get rid of cholesterol.
1.5 cups dry lentils or beans per day (for example, soup pan). Reduce total cholesterol by about 19%.
Celery.
Also to the place will be celery. J. Duke in the «Green Pharmacy» describes the following experiment:
«The laboratory animals were given fatty foods for 8 weeks, which increased their cholesterol levels. Then some of these animals began to drink juice of celery, which caused a significant decrease in the level of total cholesterol. It remains unclear whether the same effect of celery consumption will be in humans, but it will not hurt to include this delicious vegetable in your diet. »
Therefore, make sure that your diet contains both celery greens and root celery.
Garlic, onion and ginger.
In Europe, garlic for cardiovascular diseases has long been recommended, especially with high cholesterol.
It is advisable to add ginger to food more often, as many studies show that ginger lowers cholesterol.
Nuts.
If the cardiovascular system is in order, the nuts do not appear to be harmful. In any case, healthier meat. Nuts contribute to rapid saturation.
For example, walnuts contain a neurotransmitter serotonin that suppresses appetite. By the way, there is a correlation between the abundance of nuts in the diet and the frequency of myocardial infarction below average. This should interest everyone. Who is at risk because of high cholesterol.
Useful phytosterols.
The sesame plant contains phytosterols, compounds that are absorbed into the blood and expel some of the cholesterol from it.
Especially a lot of phytosterol in sesame seeds.
Phytosterol is also rich in the following products (listed in descending order of phytosterol content):
Lettuce, sunflower seeds, hazelnuts, cucumbers, asparagus, cauliflower, spinach, figs, onions, strawberries, pumpkin, radish, apricots, tomatoes, celery, ginger.
This information is easy to use for improving health by preparing cholesterol-lowering salads and soups that will replace cholesterol-raising meat dishes. Nice taste and fruit dessert from figs, strawberries, apricots, which can be flavored with ginger.
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