The best foods to reduce the bad cholesterol or LDL

The LDL- cholesterol accumulates in the arteries and over time you can stop blood flow, due to the deposits accumulated in them, which causes an increased risk of heart disease or stroke; is found in meat and more fatty dairy products.
It is recommended the following levels of cholesterol:
LDL cholesterol- below 100 mg. per deciliter of blood.
HDL cholesterol- above 60 mg. / dl.
Total cholesterol- below 100 mg. / dl.
If you are looking for and reduce the LDL coletsrol, meet the following foods:

OLIVE OIL

Extra virgin olive oil is a great food that contains a high concentration of antioxidants, which help reduce LDL cholesterol without reducing the presence of good cholesterol or HDL. The greatest benefits of olive oil will find you raw, as a dressing for salads or vegetables.

FOODS RICH IN FIBER

Foods rich in soluble fiber can help clean the blood LDL cholesterol, and you can find them in fruits, vegetables, whole grains and beans; If you eat every day 2 grams of fiber, you can reduce your levels of bad cholesterol by 1%.
Eat a heart-healthy diet directly affects cholesterol levels, incorporating more fruits and vegetables in your meals, since they are rich in soluble fiber necessary to reduce cholesterol.

FOODS WITH STEROLS AND STANOLS PLANT

Eating foods with sterols and stanols plant, also called fotoestanoles and phytosterols, help block the absorption of cholesterol in the intestine,and also does not affect the levels of HDL or good cholesterol.
Found in small amounts in foods such as fruits, vegetables, vegetables, legumes, seeds, nuts, oils and some dairy products, and are able to reduce LDL cholesterol by 10 percent or more, if consumed at least 2 grams of sterols or stanols every day.

DRIED FRUITS

Nuts that are used to lower cholesterol are walnuts, almonds, hazelnuts, pine nuts, peanuts and pistachios, mainly if you eat a small amount per day, thanks to its content of polyunsaturated fatty acids. It consumes about 35-40 grams of walnuts daily 1.5 and get reduce your LDL cholesterol significantly.

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids help reduce LDL blood cholesterol and triglyceride levels and are found in large number in blue fish; for this reason, it is advisable to consume two servings a week of oily fish, such as tuna, salmon, trout or mackerel among others.

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