How to lower cholesterol

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.
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. As shown by studies of Scottish scientists, consumption of two carrots a day for three weeks reduces the cholesterol by 10-20%.
Carrots are rich in fiber, carbohydrates from the group of pectins. Also many pectins in apples and in the inner, white layer of citrus peel. Try to chew this layer daily: after cleansing the orange, do not disdain the white lining of its peel.

Avocado
The fruits of avocados are very rich in fats, so the cores are usually avoided. However, according to published data, avocado lowers cholesterol.
In one study, two groups of women were compared: one received many monounsaturated fatty acids (olive oil and avocado), others — many carbohydrates (sugars and starch).
For 6 weeks, the level of cholesterol in the first group decreased by about 8%. Therefore, do not neglect the avocado containing a number of substances that are difficult to obtain from other sources.

Beans

Beans contain a lot of fiber and a little fat, and this combination is a pledge
Lowering cholesterol. In addition, legumes contain lecithin and beta-
Glucans that help get rid of cholesterol.
1.5 cups of dry lentils or beans a day (for example, a soup pan) reduces 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, apparently, are not harmful and, in any case, more useful than meat. Nuts contribute to rapid saturation, for example, walnuts contain a neurotransmitter serotonin, suppressing appetite.
By the way, there is a correlation between the abundance of nuts in the diet and the incidence of myocardial infarction below the mean. This should interest everyone who is risk group 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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