Cholesterol - Food products
Food products against cholesterol
Whole wheat cereals: There are several studies which confirm that whole wheat cereals reduce the cholesterol levels. Oat cereal is the most recommendable one because it is the most efficient in reducing cholesterol levels in only six weeks of intake. A daily intake of 70-100grs. during breakfast provides 63% of the recommended fibre daily dosis. Which is favorable for a significant reduction of cholesterol. Besides, bread, pasta, or whole wheat rice are also helpful to keep a healthy and balanced diet.
Dry fruits: Nuts such as walnuts, almonds, pistachio or brazil nut regulate the cholesterol in the organism. The most effective one is the macadamian nut. This nut reduces LDL levels in 4% and increases the levels of HDL cholesterol in 7% after four weeks of intake. Specially during breakfast its is recommended to daily take approximately 40 grs. of dry fruits without salt.
Legumes: Legumes such as lentils are very rich in fibre, they lower the absorption of LDL cholesterol, which is very healthy for the heart. Peas diminishes the total cholesterol levels in 5% and the LDL levels in 8%.
The most effective legume in reducing cholesterol levels is the soja. It can be consumed in its natural form or in milk or tofu. It reduces total cholesterol in 11% and LDL between 5-25% and it increases the HDL levels, which is very good for the heart's health.
The general recommendation is to consume three times a week at least between 11-50 grs. of legumes such as soja, peas and lentils because they provide 60% of the daily recommended fibre dosis.
Food rich in Omega-3 and Lycopenes
Omega-3 can be found in flax seeds, chia seed, spinach, radish and germinated alfalfa. Omega-3 (large chain polyunsaturated fatty acids) avoids the production of the enzyme HMG-CoA, which is in charge of the cholesterol production. Lycopenes also have the ability to block the enzyme in charge of producing cholesterol. Guayaba, watermelon, tomato and grapefruit reduce cholesterol levels around 10%.