CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN

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CHOLESTEROL levels 5 best fatty foods

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN :

As surprising as it may seem, there are fatty foods capable of reducing the level of cholesterol in the blood and the risk of cardiovascular diseases. Discovery with Dr. Beatrice of Reynal, nutritionist.

Walnuts

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN cholesterol

Which:

walnuts, hazelnuts, almonds, cashew nuts, Brazil, Macadamia, pistachio nuts and flax seed are recommended in case of cholesterol.

Why:

the walnuts and almonds, rich in fatty acids mono and poly-unsaturated fats and vitamin E, enhancing the levels of good cholesterol in the blood. In addition to contain good fats, nuts provide protein, magnesium, iron, and the fibers that help to control blood sugar. Rassasiantes, they enable you to control the appetite.

In what quantity:

30g per day, or a dozen of walnuts per day by varying the species.

Tip:

Buy your walnuts, hazelnuts and almonds not roasted and unsalted, and bio if possible. You can eat 20 to 30 min before the meal.

 The lawyer

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN cholesterol

Why:

the lawyer is generally regarded as a fatty food. It actually contains fats, mainly of fats healthy mono-unsaturated Omega 9, which have an action on the cholesterol.

In what quantity:

“You cannot necessarily recommend a frequency, but eat half a lawyer regularly covers a significant part of the needs of the body with vitamins (C, group B, minerals such as magnesium), fiber”, explains Dr. of Reynal. How to eat: in salad, mixed or in guacamole.

The olives

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN cholesterol

Why:

olives contain monounsaturated fatty acids Omega 9, which would reduce the inflammation of blood vessels by improving the levels of good cholesterol and triglycerides.

In what quantity:

“It is very dirty, sometimes with a lot of Conservatives. We cannot recommend too. Enjoy it at 5 to 6 per day” advises the Dr of Reynal.

The sardines

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN cholesterol

which:

the fatty fish, such as salmon, herring, sardines, mackerel, anchovy and eel are recommended in case of cholesterol.

Why:

these fish are fat compared to the fish called meager, and contain very often less fat than a meat. “Rich in omega-3 to very long chain, polyunsaturated fatty acids, they have a direct action on the increase of good cholesterol and on the cardiovascular protection”, explains Dr. of Reynal.

In what quantity:

2 portions per week How the consume: thought (but still very fresh), canned or cooked in the steam, grid.

The vegetable oils

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN cholesterol

Which:

the olive oil for cooking, and rapeseed, walnuts, soybeans and wheat germ for seasoning are vegetable oils recommended in case of cholesterol.

Why:

it distinguishes between “good” from “bad” fats of after the fatty acids that they contain. Certain fats rich in saturated fatty acids increase the bad cholesterol  , when other rich in unsaturated fatty acids are lower. “Rich in phenolic compounds for olive oil (provided that it is “extra-virgin” and non-filtered), in omega-3 for rapeseed oil and soya and in omega 6 for sunflower, these oils help to increase the “good cholesterol”, to bring down the bad cholesterol and protect the court”, explains Dr. of Reynal.

In what quantity:

at least 1 tablespoon per day. The ideal is to combine the oils because they do not provide all the same fatty acids.

Note:

sensitive to light and heat, the oils must be kept in a glass bottle hue and in a cool place to protect to the maximum their properties. * There are two kinds of cholesterol: LDL or bad cholesterol which in excess may accumulate between the walls of the arteries, causing a atherosclerosis ; and HDL cholesterol or good cholesterol which retrieves the excess of cholesterol in the organs and the reported to the liver where it is eliminated.

CHOLESTEROL levels: 5 fatty foods THAT CAN BRING DOWN cholesterol

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