Foods that lower cholesterol to prevent Thurs Beautiful Your Heart Problem

Foods to protect the heart and cholesterol can prevent heart attacks.

I have 5 superstar foods that are good for the job for you.

1. Oatmeal and oat bran

These 2 contain soluble fiber, lowers LDL (low density lipoprotein), or popularly known as "bad cholesterol" means.

Soluble fiber works great because it reduces the absorption of cholesterol in the intestine, since league bile (cholesterol) and your bodydivides them.

If you consume 5-10 grams of soluble fiber a day decreases LDL cholesterol by 5%.

So eat oatmeal 1.5 cups per day, 4.5 grams of fiber, enough to reduce cholesterol in order to provide you.

2. Fish

Fish is a rich source of omega-3 fatty acids.

Studies have shown that if you regularly eat fish, you get the heart-healthy benefits as the omega-3 fatty acids in fish lower triglycerides and blood pressure-lowering effect, anddecreased risk of blood clots.

Eating at least 2 servings of fish a week. You can eat a variety of fish rich in omega-3 fatty acids such as trout, sardines, mackerel, tuna and salmon.

3. Foods fortified with plant sterols or stanols

Sterols or stanols are substances found in plants, they help block the absorption of cholesterol found. Meanwhile, there are foods that have been enriched by these substances.

If you plant sterol-enriched food to eat, you canreduce LDL cholesterol by 10%.

The amount you need at least 2 grams per day, equivalent to 8-oz servings of cholesterol vegetable.

The American Heart Association recommends eating only foods fortified with plant sterols, when in fact they have a high LDL.

4. Walnuts, almonds, pistachios

Studies show that these 3 Very walnuts can lower cholesterol levels in the blood. They are rich in polyunsaturated fatty acids, a source of healthy fat that childrento your heart.

If you eat a cholesterol-lowering diet, where 20% of calories are either nuts, almonds or pistachios sources, could reduce LDL cholesterol by 12%.

How much of these foods you need each day? As nuts are high in calories, so a small part of their diet is sufficient for your needs.

5. Yogurt

Yogurt with live active cultures (probiotics, like Lactobacillus acidophilus and Lactobacillus reuteri) to help cholesterol levels.They work by preventing the absorption of cholesterol in the blood back.

These foods are good for the heart. But I think the best heart healthy diet is to reduce – or avoid the intake of saturated fats and trans fats in the diet. They are the bad fats increase LDL cholesterol.

[Via http://reducecholesterols.wordpress.com]