Cholesterol lowering foods

Cholesterol lowering foods are the only foods that a lots of people want them to be in their kitchen and cholesterol lowering foods are useful for people who have many healths issues. In fact this is the truth. But is cholesterol a big risk as we listen in media?
Every day we listen and read in media that cholesterol is bad without tell us why. BUT cholesterol itself isn't bad. In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy .Cholesterol is required to build and maintain membranes; it modulates membrane fluidity over the range of physiological temperatures. Within the cell membrane, cholesterol also functions in intracellular transport, cell signaling and nerve conduction. Within cells, cholesterol is the precursor molecule in several biochemical pathways. In the liver, cholesterol is converted to bile, which is then stored in the gallbladder. Cholesterol can be confusing. Having high levels can make you susceptible to all sorts of problems, especially heart disease. Scientists discover that there are two types of cholesterol:

Low density lipoprotein (LDL) cholesterol:

Is known as 'bad' cholesterol because high levels in blood -over than 200 mg / dL-indicate a risk of human health. It causes the formation of fatty deposits which clog arteries and lead to an increased risk of heart attacks and stroke. Averaged 171 mg/dL. (Optimal LDL is less than 100 mg/dL)

High density lipoprotein (HDL) cholesterol:

Is 'good' because it protects us against heart disease. It must be over than 40 mg / dL in blood.

Some cholesterol lowering foods

Saturated fats raise both types of cholesterol, which is why you should cut down on those, and trans fats do the same. On the other hand, dietary fat is very important to our body energy. It's not something you should take out of your diet altogether. But it’s also important not to overdo it. When you choose something to eat, reach for the following types of fat.

Monounsaturated fats:

Can help improve cholesterol levels and lower risk for heart disease when you eat them instead of saturated and trans fats. You can find them in:
-Olive oil.
-Peanut oil.
-Canola oil.
-Avocado oil.
-Nuts and seeds.
-Poultry.
Plant products such as flax seeds and peanuts contain cholesterol-like compounds called phytosterols, which are believed to compete with cholesterol for absorption in the intestines.

Polyunsaturated fats:

May help to improve cholesterol levels and offer protection from heart disease and type 2 diabetes. This type of fat includes omega-three fatty acids, found in fish, which helps lower blood pressure and protect against an irregular heartbeat. You can find them in:
-Poultry.
-Nuts and seeds. -Fatty, cold-water fish.
-Flaxseed and flax oil.
-Walnuts.
-Vegetable oils.
-Nut oils.

Harvard Health Publications in their site explain that: For someone eating 2,000 calories per day, a portfolio diet would aim to provide the following amounts of these cholesterol lowering foods: -Soluble fiber: 18 grams per day of fiber from foods such as oatmeal, oat bran, barley, peas, beans, lentils, psyllium, and vegetables such as okra and eggplant.
- Nuts: one ounce, or about one handful, per day.
-Soy protein: 42.8 grams per day from soy-based foods such as soy milk, tofu, and soy meat substitutes (four ounces of tofu contains 9.4 grams of soy protein; eight ounces of regular soy milk contains six grams of soy protein).
-Plant-sterol-enriched margarine: 1.8 grams per day (1 to 2 tablespoons, depending on the product).

There is also Cider Vinegar:
Its benefits include:
> Controls blood pressure.
> Improves cholesterol level.
> Aids weight loss.
> Helps in prevention of rheumatoid arthritis.

Fododym.

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