Diet to Lower Cholesterol Levels
Cholesterol is an important factor for the human health, as the increased amount of cholesterol in blood may lead to number of diseases. That is why it is good if your cholesterol is high, to follow the following diet for decrease of cholesterol in blood.
# Eat more food helping to increase of the level of the "good" (HDL) cholesterol, like fats from fish, garlic, fruit and vegetables, fibers, whole - grain food.
# Increase the consumption of fish fats (mackerel, salmon, herring and tuna fish), because they contain omega 3 fat acids, which prevent the piling of plates on arteries and protect blood from coagulation.
# Include the garlic in your diet, because it protects blood vessels from the bad (LDL) cholesterol.
# Assure yourselves that the food you take in is rich in antioxidants and nutrients - including Vitamin C, beta carotene (vitamin A), vitamin E and selenium. They can be mostly found in dried plums and some other dried fruits, as well as in fresh fruit and vegetables. They prevent the precipitation of the "bad" cholesterol in blood vessels.
# Drink 2-3 liters of water daily, because water help for the increase of fibers in food. Fibers stimulate the production of the "good" cholesterol, and beside that, body absorbs fats faster.
# Don't eat saturated fat acids (animal fats), because they accelerate the process of production of "bad" cholesterol. It is not necessary to exclude them completely from your menu, but restrict their amount and always consume them with fibers and water, preferably (for example cheese with whole - grain bread and a glass of water).
# Increase the amount of unsaturated fats, because a diet, rich in those components prevents from cardiovascular diseases, some kinds of cancer, and is a precondition for a long life (olive oil, almonds, unrefined oils and nuts). Eat food rich in soya (soya milk etc.), because it keeps organism from cardiovascular diseases, decreases blood pressure and the level of the "bad" cholesterol.
# Decrease the use of food which decreases the level of the "good" cholesterol. Firstly, these are the margarines and fats for cooking (exception is only the olive oil). Part of the vegetable fats, for example the sunflower oil (in which polyunsaturated fats) when warmed, produces fat acids.
Follow this regime regularly to decrease the level of cholesterol in blood.
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