How to naturally lower the cholesterol?

 

Choose fat

Why: the balance of the total cholesterol * and the decrease in bad cholesterol * depends more on the quality of ingested fat than their quantity. There are  'good' and 'bad' fats. The fats rich in saturated fatty acids increase bad cholesterol, unlike those rich in unsaturated fatty acids.

Which: limit butter * and prefer vegetable oils like olive for cooking oil, nuts or rapeseed for seasoning, and phytosterols enriched margarines

Limit: the oils of sunflower, peanut and beneficial in small doses but corn less excess

To ban: the oils of Palm, coconut, copra, rich in saturated fatty acids.

* There are 2 types of cholesterol: LDL or bad cholesterol which in excess can build up against the walls of the arteries, causing atherosclerosis. and the HDL or good cholesterol that recover excess cholesterol in the bodies and brought to the liver where it is eliminated.


Eat garlic

Garlic would decrease the total cholesterol and bad cholesterol.

Why: it is on the same principle as statins *, by inactivating the enzyme that controls the production of cholesterol by the liver. Garlic also contain fructans, magnesium and adenosine, compounds that have a direct action on the fluidity of the blood, the elimination of water, and dilation of the arteries.

Consumption: 2 cloves garlic raw or cooked/4days, crushed or minced

* the Statins are drugs that aim to reduce the production of cholesterol by the liver by inhibiting an enzyme responsible for its manufacture.

Discover the benefits of nuts

Walnuts can reduce the level of bad cholesterol. According to a study of  40 Japanese in 2002, revealed that consumption of 44g to 84g of walnuts per day for 4 weeks  had decrease the total cholesterol  and bad cholesterol (LDL) to 4 to 12% of 9-16% respectivelym in test group.

Why: nuts, rich in good polyunsaturated fatty acids and phytosterols, would change the way in which  fats are degraded, thus reducing the level of bad cholesterol (LDL).

Consumption: a dozen of walnuts per day,  but also cashew nuts, Pecans, of the Brazil.

Note: hazelnuts have also this virtue.

Eat soy

After numerous American studies on soybean, Food and Drug Administration * concluded that a diet containing 25g of protein from soy daily reduced the risk of cardiovascular disease.

Why: it is not yet known why, but many studies show that soy reduces the cholesterol.

How : By replacing certain foods (meat for example) by tofu, or in the form of soy milk...

* FDA, agency responsible for health in the United States

REF Medisite a la Une