Garrafas com diferentes tipos de óleo vegetal

Everyone at high risk of cardiovascular disease must substitute more fruits, vegetables, legumes and cereals instead of red meat and saturated fat. Search food full of significant homocysteine-lowering, B vitamins, in addition to vitamins C, E and omega-3 rich seed or fish oils.

Alcachofra

Did you know that artichokes have antimicrobial properties? Drinking artichoke tea can decrease cholesterol levels and help prevent a future increase also.

Artichoke leaf tea has been proven to decrease cholesterol by inhibiting HMG-CoA reductase and with a lipid-lowering effect, reducing blood glucose.

To make artichoke tea 100 g, cover artichoke leaves, roots and stem using a litre of boiling water. Let steep for 5 to 10 minutes and let cool. Drink a cup of the tea three times daily before meals.

Tea has a light green colour and is sweet. It’s also helpful to lower your sugar intake as it’s all you receive the follow sweetness!

Pumpkin seed oil

Consider adding pumpkin seeds oil into your diet as it contains essential fatty acids that help decrease the amount of cholesterol made by the liver.

Azeite de oliva

Olive oil, extra virgin olive oil particularly, contains heart-healthy antioxidants which may lower unwanted (LDL – low density cholesterol), but leave the (HDL – high density cholesterol), cholesterol required in place.

Add 2 tablespoons (about 23 grams) of olive oil daily to your food instead of other fats. Keep this amount as olive oil is also high in calories. You can use olive oil to fry the veggies, add to salad dressing (with vinegar) or make a marinade. Try olive oil rather than butter for a dip for bread.

Nozes

Nuts such as almonds and walnuts can decrease blood cholesterol. Walnuts are rich in polyunsaturated fatty acids which help keep blood vessels healthy. Eating around a few (about 45 g ) daily unsalted (and without a sugar) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios or nuts, to help lower your risk of cardiovascular disease.

Make certain you eat the nuts aren’t salted or coated with sugar. Nuts are high in calories, so substitute them for fatty foods. For instance, some sprinkle with almonds or walnuts on a green salad rather than cheese or croutons.

Spices

The capsaicin found in peppers, curcumin found in garlic, fenugreek, ginger and onions have been shown to decrease LDL cholesterol therefore use liberally on your food.

Red rice yeast

In addition to reconfiguring your daily diet, it might be well worth taking a nutritional supplement called red yeast rice. It comes in capsules and is taken daily. Read more about the red yeast rice processing to reduce high cholesterol through link at writer box below.

Policosanol

Policosanol is a natural extract of plant waxes (such as rice cane, yams and beeswax). It’s employed in the maintenance of heart health and reduce LDL as it will help to control the manufacturing and supply of liver cholesterol.

It can be obtained with red yeast rice side or statins, with the supervision of your healthcare professional. We recommend 20 mg daily taken with or after your evening meal. A 10 mg dose can be obtained once cholesterol started to drop.

Sytrinol

Sytrinol is a pure extract of citrus fruit used in the maintenance of heart health. It can be obtained with statin sides with the supervision of your healthcare professional. We recommend 2 capsules of 150 mg each are taken daily.

Lecithin

Lecithin is full of nutrients and helps to increase HDL levels. It decreases the absorption of cholesterol from different foods.

Plant sterols

Plant sterols are also sometimes added to margarines, orange juice and yogurt drinks. Some can decrease LDL cholesterol by over 10%.

To get results, you need at least 2 g of plant sterols, about two big glasses of 250 ml of plant sterol fortified orange juice per day. Foods fortified with plant sterols or stanols do not seem to lower triglycerides or HDL, the “good” cholesterol.