Top 10 Anti-cholesterol Foods
We have prepared this list of the ten best foods for regulating, preventing, and reducing bad cholesterol. Include these foods in your menus as regularly as possible.
Sardines
Why? Sardines contain good amounts of omega-3, an essential acidthat protects arteries. Eating three servings of fatty fish (such as sardines or mackerel) per week is recommended to limit cholesterol.
How? Fresh sardines can be cooked whole and eaten grilled. You can marinate sardine fillets in lemon juice and a little olive oil with some chopped onions. Canned sardines are ideal for livening up a salad.
Nuts
Why? Nuts contain the ideal combination of good fats, fibers, and phytosterols, vegetable sterols, which have each proven effective in regulating cholesterol.
How? Include chopped nuts in a salad or ground nuts in a cake.
Apples
Why? Apples contain high amounts of antioxidants, which protect the cardiovascular system, as well as pectin, which prevents the absorption of fat. To take advantage of these benefits, eat 2-3 apples a day.
How? Apples are best eaten raw, with the skin still on. You can also slice apples and add them to yogurt, salads, and cereals.
Oats
Why? Eighty percent of oat fibers are beta glucans, which have the benefit of lowering blood cholesterol.
How? Oat bran, which is especially rich in beta glucans, can irritate the intestines. Eat small amounts of oat bran (never more than three tablespoons per day). Rolled oats, even if whole, are much better tolerated.
Avocados
Why? A recent American study found that eating one avocado per day led to reduced blood cholesterol, largely because avocados contain oleic acids.
How? Avocados are best eaten raw (without vinaigrette or mayonnaise), by themselves or in a salad. Be careful how you eat guacamole, however, as it is generally served with chips.
Chickpeas
Why? Chickpeas are very interesting due to their content of soluble fibers, which reduce absorption of bad cholesterol (LDL).
How? If you buy dry chickpeas, soak them for 24 hours before cooking, changing the water several times. After cooking, chickpeas can be eaten cold (in salads) or hot (in vegetable stir fries, for example). Mix chickpeas with lemon and sesame paste to make hummus.
Soy
Why? Soy isoflavones, which contain polyunsaturated fats and fibers, protect the cardiovascular system and lower blood lipid levels.
How? Tofu, soy yogurt, and soy steak are just a few examples of the great variety of soy-based products.
Flaxseed
Why? Studies have shown that flaxseed (you should eat 20-30 g per day) could lower cholesterol significantly in people with hypercholesterolemia.
How? Sprinkle ground flaxseed liberally in your foods (such as cereals, yogurt, soup, and salad)
Eggplant
Why? Eggplant contains high amounts of soluble fibers, especially protopectins, which have the capacity to “trap” cholesterol. Eggplant also has high antioxidant power, making it a champion in the fight against the oxidation of cholesterol, which leads to arterial plaque formation.
How? Steam eggplant or braise it to limit added fat.
Tomatoes
Why? Tomatoes (like carrots or other colored vegetables) contain lycopene, a powerful antioxidant. An Australian meta-analysis concluded that lycopene helps reduce “bad” cholesterol.
How? Eat tomatoes raw, in salads, mixed in juices, or in soup. You can also cook tomatoes à la provençale or make tomato sauces.
Keywords
2 Days
Easy to order
Easy to order, good and fast delivery to Finland, the box was intact and the content exactly what I ordered. I am satisfied. Product prices are on moderate level. Thank you Supersmart!
VIITANEN Esa
6 Days
Fine quality service
Thanks to team who met what I need such as trust, good packages and fast delivery. Regarding products it is too early to give a comment. After using for a while, I gonna update my review. I had bought supplements mostly for autism.
Fatma Coltu
6 Days
efficient easy to use
efficient eqsy to use
Mr G Birtles
13 Days
Quick processing orders…
You are so quick in processing orders and prompt in shipping too. Very easy to do business with you. Thanks a lot for your great service.
JOAQUIN Epifanio
19 Days
I am merely judging the delivery system
I am merely judging the delivery system, which was flawless. It wouldn't make any sense to comment on the efficacy of the supplements, since that is only possible on a statistical basis. Even if something doesn't improve, that doesn't have to mean that the supplement doesn't work, since one doesn't know how it might have worsened without the supplement and the opposite might also apply, since many symptoms are psychosomatic and the supplement might provide a placebo effect.
Roger De Backer
27 Days
Perfect!!!!!!!!!!!!!
Perfect!!!!!!!!!!!!!
Patrick
28 Days
Magnesium and Zinc Orotate are top…
Magnesium and Zinc Orotate are top supplements. Highly recommend!
Kristjan
39 Days
Clean, simple, effective
Nothing to complain. Delivers everything fast, attentive to their regular customers. Best experience.
FABIO I.
42 Days
Possibility to enjoy a variety of high…
Possibility to enjoy a variety of high quality suppléments. Fast delivery Good packaging Clear information and website
Vov Oo
45 Days
Efficient ordering and delivery
Efficient ordering and delivery. Happy with products. I order fairly regularly. Reliable
Gill Lee
45 Days
Happy customer.
Supersmart sell the best products and are effecient when it come to handling and dispatching orders. Also, their return and refund policies is very simple and easy for the customer. The creme on top is the return customer discounts. Keep up the good work.
ABDULQADER Jehad
48 Days
Prompt and reliable.
Prompt and reliable.
MIFSUD Joseph
55 Days
great? / OK
I don't use the word great; everything was OK; it is maybe too early to expect an effect of the supplements
STAEHLI C
62 Days
Well,It was yesterday I started using…
Well,It was yesterday I started using it but I can tell the supplement is working perfect,will definitely still give best comments once I'm done using it ...
ANTHONY Oluwaseun Ugwu
62 Days
Great products
Great products, fast delivery.
Nujood ALHADDAD