One of the reasons why cholesterol levels increase the consumption of foods that contain it in abundance. So the experts were telling people not to eat food with too much fat or high cholesterol.
And it is true that a diet low in fat, with little cholesterol and high in fiber reduces cholesterol levels in the body.
But recent studies concluded that this is only a small reduction.
Most of us produce more cholesterol in our bodies that we consume in food, and found in food it has less impact than previously thought.
Can there be a better way to reduce cholesterol levels?
It is a diet low in saturated fat and salt, and high in fiber, fruit and vegetable fats, and includes some specific foods each day.
So, what should we eat to reduce bad cholesterol? It is also because there are two types of cholesterol.
What is cholesterol?
That is a fatty substance or a lipid, that can be found in some foods, but is also produced by your liver.
statins
Millions of people medicate with statins to lower cholesterol.
It is vital, because it is used to produce vitamin D, testosterone, estrogen, and other vital components, and is transferred by the proteins in the blood.
There are also two types of cholesterol: LDL or lipoprotein low intensity (associated with saturated fat) is "bad" because it is deposited on the walls of the arteries and causes hard plaques that can cause blockages are created, resulting in attacks heart and stroke.
High-intensity lipoprotein is "good" because LDL carries cholesterol to your liver where it is eliminated. A good ratio of good and bad cholesterol is best for your health.
About eight million people in the UK take medication to lower cholesterol called statins.
What foods reduce cholesterol?
You can reduce your cholesterol levels by following a diet low in fat and high in fiber.
Here are some tips based on research of Dr. David JA Jenkins of the University of Toronto, where the diet is based portfolio.
The amounts may vary according to taste and availability, but you can get a 15% reduction of bad cholesterol if half of the amounts of the four basic elements are consumed daily.
Oats
Oats
Oatmeal contains soluble fiber types, including those known as beta-glucans.
to bile acids rich in cholesterol stick in the stomach and keep cholesterol from being re-absorbed by the body, so it is removed.
The amount of beta-glucans needed to reduce cholesterol levels to healthy levels is about 3 grams per day.
About 30 grams of oats provide 0.75 grams of beta-glucans and needed about three servings a day: one bowl of oatmeal cream oatcakes six two slices of bread or oatmeal.
Other foods with soluble fiber include barley, oat bran, psyllium and eggplant.
almonds
Almonds are very good to reduce bad cholesterol while keeping the good cholesterol because monosaturated fats they contain.
Almonds also contain antioxidants (vitamin E and polyphenols) that may help limit the oxidation of cholesterol, which is what makes sticking to the arteries.
Other nuts also have similar effects.
Research shows that eating two handfuls of almonds a day is enough to get a real difference in some cases, but the diet of the portfolio showed that even a handful a day (23 grams) can help, although this may vary case by case.
stanols
Plant sterols and stanols are found naturally in green leafy vegetables, vegetable oil, nuts and seeds, and work copying cholesterol and competing with him to be absorbed by the stomach.
This means less cholesterol and less bile acid (created when cholesterol is processed by the liver that helps process fats) return to your body.
Your body needs more cholesterol then be used to produce more bile acid, lowering blood cholesterol.
It is almost impossible to obtain sufficient only plants, but can be achieved by eating products like margarine enriched with plant sterol or yogurt.
You need about 2 grams per day, two tablespoons margarine with added plant sterols or yogurt.
It is unlikely that people with healthy cholesterol levels benefit from these fortified foods
Soy Protein
It seems that soy protein and other vegetable proteins reduce the amount of cholesterol produced in the liver, according to various studies.
As soy protein is also low in saturated fat, it is good substitute foods with large amounts of saturated fat, such as red meat with soy-rich foods.
Consume 25 grams of soy protein a day (280 grams of tuff or two cups of soy milk) can reduce LDL cholesterol by between 5% and 6%, according to studies.
Plus...
To dress the salad uses olive oil, rich in monounsaturated fatty acid that can increase levels of high intensity lipoprotein or good cholesterol.
You can eat cheese, even a food with high content of saturated fat and cholesterol, but eat less or choose low-fat cheeses.
If you like dressings with yogurt, opt for one without fat or enriched with plant stanol, to reduce saturated fats.
salad
Avocado salads are recommended.
Red meat has no cholesterol or saturated fat than chicken, fish or vegetable protein. Do not have to remove it completely, just reduce it.
If you want to add fish, mackerel or salmon used alone, rich in Omega-3 acids reduce triglycerides, a type of fat in food.
The bacon has about 16 times more saturated fat per gram than tofu. However, experts now believe that high cholesterol foods like bacon will not have a major impact on cholesterol levels if eaten in moderation.
The seeds contain plant sterols and stanols, which mimic the role of cholesterol in the intestine and block its absorption.
Avocados have 20 grams of monounsaturated fatty acid and are one of the foods that studies have found that they can reduce bad cholesterol while increasing good cholesterol, along with coconut oil
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