tips of heart healthy diets - eight kinds of food to lower your ldl- cholesterol - can avocado be used as a facial mask
We all know that eating too much saturated fat and high trans-unsaturated fat (trans fats)
Can lead to high levels of low-density cholesterol (Low-
Cholesterol)in the blood.
Excess cholesterol is deposited in the plaque on the vessel wall.
The plaque will narrow and eventually block the opening of the blood vessel, resulting in hardening of the arteries (As)
And increased the risk of many health problems.
It is recommended to replace saturated fat with unsaturated fatty acids and monunsaturated fatty acids to reduce the risk of major cardiovascular problems such as stroke and heart disease.
Here are eight foods that help lower cholesterol. C (Low-
Avocado avocado is a source of monounsaturated fatty acids, but they also have some other beneficial ingredients such as vitamins, minerals and fibers that are good for your body.
A study was conducted in 45 healthy overweight and obese people aged 21 to 70.
Before starting their cholesterol-lowering diet, they received a two-week regular American diet.
Then they're either down.
Fat diet without avocado, moderate-
No avocado or moderate fat diet
Add a fatty diet of avocado every day. The moderate-
In the fat diet group of avocado, their low-density cholesterol levels decreased by 13.
5 mg/dL after 5 weeks of diet. A 13.
Lowering 5 mg/L of low-density cholesterol may be enough to prevent people from taking cholesterol-lowering drugs.
The ingredients added to the avocado may give the people in the avocado group an advantage over those in other groups, and they are also on a healthy diet. 2. Legumes Well-
Known beans are: alfalfa, clover, fan beans, peas, chickpeas, lentils, peas, soybeans, peanuts, corner beans and tamarind.
Replace refined grain with beans (
White face and white rice)
And the meat you eat every day.
Fiber, minerals and plants
Proteins in beans help reduce low-density cholesterol.
Eat at least one cup a day.
Do not cook in fat or mix lard in refrigerated beans. Don't over-
Because salt is difficult for the heart, it is also necessary to add salt to them.
There are dozens of beans outside, so be sure to try it.
There are different things for every meal. 3.
Tuna, salmon and sardines contain omega
Unsaturated fatty acids conducive to blood pressure and cholesterol control.
Very long intake at presentchain omega-
3 fatty acids, EPA (
Twenty carbon five-officer acid)and DHA (
22 carbon six acid)
Most people living in Western countries are relatively low.
Studies have shown that eating fatty fish regularly can prevent the development of high blood pressure and low "good" cholesterol levels.
It turns out that healthy fish fat can reduce chronic inflammation and reduce stroke risk by 27%. 4.
Refined grains of oak and barley are bad for your cholesterol levels and waist circumference.
Instead of white flour products, eat whole grains of bread, pasta and breakfast.
This study is extensive and conclusive.
Three whole grains a day can reduce the risk of heart disease by 20%.
The more whole grains you eat a day, the better.
A bowl of oatmeal without butter and maple syrup can reduce cholesterol by 7%.
Barley has the same benefits. 5.
Garlic researchers recommend aged garlic as a replacement.
The recommended dose is 300 mg of garlic tablets or one or two cloves of raw garlic (
Crush and swallow in water).
To extend the shelf life of raw garlic, put them in a dry place at room temperature, away from the sun.
Garlic will not lower your cholesterol like any other food, but generous use of it in cooking will be good for you. 6.
Fruit and berry fruits have both soluble fiber and dissoluble fiber.
Soluble fibers can serve as a food source for good bacteria in the large intestine and support normal bowel movements.
It helps to lower cholesterol levels, blood sugar levels, and slow down the production of natural cholesterol in the liver.
Apples are rich in hard-soluble fibers, and other fruits, such as oranges, oranges, peaches, berries, grapes, are also rich in fiber. 7.
Vegetable soluble fiber Plus provides a large amount of nutrients to make you feel full for a longer period of time and slow digestion.
Because most of the calories are low, they will also help you lose weight.
Raw, grilled, or flowing.
Avoid frying them and do not spoil the health benefits with cheese, butter and a lot of salt.
Carrots, peas, green beans, potatoes and eggplants are all good choices.
Because green beans and peas are also beans, you will get twice the benefits. 8.
Dark chocolate, the real black stuff with at least 75% cocoa is the best.
This will help lower your low-density LP and blood pressure and give yourself a delicious dessert (
Sprinkle dark chocolate chip on fruit)
Ease your desire for sweets.
By keeping low-density LP
In your daily diet, you can stay away from heart disease and avoid taking lipids
Reduce drugs such as statins.
A healthy lifestyle and low-density LP
Diet and a lot of exercise are the best weapons to fight cardiovascular disease and reduce the chance of a fatal disease.