Here are a few foods that can contribute to lower your cholesterol
while inserting in a healthy and balanced diet:
The oats
The oats contains a type of soluble fiber called beta-glucan, who works as a trap for bind to the cholesterol in the digestive system and the eliminated naturally from the body. Barely three grams of soluble fiber per day would reduce the levels of cholesterol of approximately 10 % (125 ml or ½ cup of oatmeal contain one gram of soluble fiber). In order to consume more, use of oats, oat bran or oat flour in your recipes. Start by trying our muffins à l’avoine aux bleuets et aux noix, our poires au four à la cannelle garnies à l’avoine or our burgers à la dinde épicés.
The walnuts
The walnuts are replete with the ideal combination of unsaturated fats and fibers that naturally reduces the levels of cholesterol. Walnuts also contain plant sterol unique, which emulate the cholesterol and replace healthy eating in the body. Consume 70 ml (1/4 cup, 30g or an ounce) of walnuts approximately five times per week can help to reduce the risk of disease of the Court of 25 %. Choose walnuts without added salt, natural or roasted in the oven. Avoid salted varieties, salted or roasted in oil. Use walnuts in order to replace a portion of meat or a snack rich in calories, not only as a supplement to your power supply, because the calories add up very quickly. Sprinkle of roasted almonds on a jumps or a salad, try pecans in your mixture of trails and encase the chicken, fish or tofu of walnuts overwritten. Try our croquettes de sole or our . salade croquante aux fruits et aux noix
The legumes
Just as the oats, chick peas, lentils, soya beans and red beans contain a lot of soluble fiber in order to prevent that the cholesterol is absorbed by the body. By consuming 125 ml (1/2 cup) of legumes each day, it can reduce cholesterol levels by approximately 10 %. The beans are a perfect complement soups, stews, salads and pasta. Try the hummus, the burritos, the chili végétarien or the salade au saumon, aux légumineuses et à l’orzo.
The fruit and vegetables
The vegetables and fruits have the functional properties various which contribute to reduce the levels of cholesterol. For example:
§ The eggplant, pears
and okra contain a lot of soluble fiber which help to reduce cholesterol.
§ The blueberries,
the reasons and the cranberries contain much of the antioxidant called pterostilbene,
which helps to metabolize cholesterol.
§ The tomatoes, the
water melon and papaya contain the antioxidant called lycopene, which
helps to prevent the cholesterol to oxidize. (Cholesterol oxide is harmful
since it contributed to the narrowing of the arteries).
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