Foods to Reduce Body Cholesterol

In front of a high cholesterol level, many people are afraid of is: too much cholesterol in the blood, increases the risk of a heart attack or stroke. What many do not know: In order to reduce the values that it already helps to eat the right thing. U.S. scientists have found that nuts can have positive effects on cholesterol levels. But there are more foods that help to lower blood fat levels.

67 grams of nuts lower cholesterol

For their study the researchers analyzed the cholesterol levels of 600 subjects. This took eight weeks for up to an average of 67 grams of nuts a day to themselves. The result: the cholesterol levels dropped by seven percent. The scientists suspect that nuts prevent the absorption of cholesterol. The nut varieties played no role, but the dosage. The researchers therefore recommend to regularly eat nuts. Is important, however, that the fruit is not covered with salt or sugar.

Beware of saturated fatty acids

An important food rule to reduce the cholesterol level is: Unsaturated fatty acids replace saturated fatty acids. For the latter to push up cholesterol levels. Therefore, the nutritionist advises Gisela Olias by the German Institute of Human Nutrition in Potsdam to eat chocolate instead of nuts. "The act unsaturated fatty acids and omega-3 fatty acids in nuts a positive effect on cholesterol levels," she says. However, because nuts contain many calories you should make sure they enjoy in moderation. Who wants to cook cholesterinfreundlich should resort to vegetable fats such as olive, canola, soybean or walnut oil. For palm oil, however caution is advised, as it consists of many saturated fatty acids.

Diet high in fiber

In general: Animal fats in meat, eggs or cheese, contain many saturated fatty acids and increased cholesterol levels. Can not they replace it with vegetable fats, it is important instead of eating greasy sausage of lean meat. Even better, however, sea fish such as salmon or herring, as it is rich in omega-3 fatty. Crucial for normal cholesterol is also a ball-rich diet. Fruit, vegetables and whole grain products should therefore be particularly often on the menu. "Bind dietary fiber in the digestion of cholesterol and thus help that the body receives less blood fats," says nutrition expert.

Cholesterinfreundliche margarine in the supermarket

A positive effect on cholesterol levels also have some special products from the supermarket. "From there, for example, Becel margarine, milk and yoghurt drinks, which contain phytosterols. This plant material ensures that the body absorbs less cholesterol," says Olias. Studies have shown that a daily range of up to two grams of sterols to lower cholesterol levels by up to ten percent.

Only LDL cholesterol is dangerous

Cholesterol itself is not bad. The vital fat-like substance consisting of a skeleton and example, to the formation of many hormones involved. It is found in animal fats, but is also produced in the human body. In blood cholesterol comes in two variants: the so-called LDL-cholesterol, also known as "bad" cholesterol and "good" HDL cholesterol. If the concentration of harmful LDL-cholesterol on too strong, can form deposits in the vessels. These result in the worst case to heart attack or stroke.