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13 Foods to control high cholesterol

13 Foods to control high cholesterol

A double healthy eating habits and regular practice of physical exercise is able to maintain good (HDL) and bad (LDL) ) in perfect balance, closely warding off the risk of heart attack and stroke, as well as other diseases such as Alzheimer's. Those who suffer from the problem know full well that the solution to this problem is not in the pills. Even if you strictly follow the times and doses of the medicines, without controlling the diet, cholesterol rates never enter the axes. But the opposite may even happen: some people learn how to make healthy dishes and, thus, pass away from the pharmacy. Next, check out the list of foods, to fight a battle against high cholesterol and to be a winner (without, of course, giving up eating well).

LEARN MORE: Why is my cholesterol still high?

KNOW More: Everything you need to know about cholesterol


They are excellent source of omega 3 fatty acid, a good type of unsaturated fat found in cold water fish such as salmon, tuna and trout. "Unsaturated fat helps lower triglycerides and total blood cholesterol levels, reduces the risk of clot formation, and makes blood more fluid, and is therefore an important ally in the prevention of cardiovascular disease," explains nutritionist at Unifesp In addition to the insoluble fibers, oats contain a soluble fiber called beta-glucan, which exerts beneficial effects on our body. It slows gastric emptying, promotes satiety, improves circulation, controls blood sugar and inhibits the absorption of fat (cholesterol). "Oats reduce total cholesterol, total lipids and triglycerides significantly and increase the fraction of good cholesterol (HDL)", explains nutritionist at Unifesp Ana Maria Figueiredo Ramos.


Nuts and chestnuts have a large antioxidants, responsible for combating cell aging and prevent coronary heart disease, in addition to several types of cancer. Arginine, also present in interesting amounts in oilseeds, acts as an important vasodilator, helping to reduce the risk of developing heart disease.

Bitter chocolate

Milk and cocoa butter add saturated fat a delicacy that causes shivers of desire, especially in women. But bitter chocolate may be part of your diet because it is rich in flavonoids (substances that lower LDL). Daily, add 30g of the sweet as dessert. Just can not make up for it: today's portion does not accumulate for tomorrow, or your body can not take advantage of the benefits.

Olive oil

A source of oleic acid, which regulates cholesterol levels and protects against heart disease . It does the cardiocirculatory system well and to control Type 2 diabetes by reducing the glycemic rate. It is also a great source of antioxidants, such as vitamin E.


Its fibers are resistant to the action of enzymes and therefore have many advantages, among which: decreased cholesterol levels and blood triglycerides; reducing the risk of obesity and diabetes, risk factors for heart health. One serving of 100 g has only 50 calories. "As it helps in breaking down fats and controlling cholesterol, it is highly recommended to prevent heart disease," explains Unifesp nutritionist nutritionist Ana Maria Figueiredo Ramos.


It is not good for colds and flu. A study by the University of Viçosa, Minas Gerais, and published in the American Heart Association, concluded that flavonoids, the antioxidant substances present in fruits, reduce the levels of LDL (bad cholesterol) in the body, because they limit the absorption of cholesterol in the body.


The moderate intake of the drink (one to two doses per day) promotes an increase of approximately 12% in HDL levels, good cholesterol, similar to that found with exercise. "Most of the protective effects of red wine are attributed to flavanoids, which have antioxidant, vasodilator and platelet anti-coagulant properties," says Ana Maria.


Seed is one of the richest foods in omega 3, so it is responsible for preventing cardiovascular disease, and avoiding clots by lowering total cholesterol and LDL (bad) cholesterol and increasing those of HDL (good) cholesterol. The benefits of flaxseed potentiate when the seed is milled or crushed, as its bark is resistant to the action of gastric juice and passes without digestion in the gastrointestinal tract.


Researchers at Kansas State University in the United States , have found that consuming half a tablespoon per day of this spice plays an important role in combating bad cholesterol (LDL). Researchers believe that such a reduction is a result of the antioxidant action of cinnamon.


In addition to helping to control hormone problems for menopausal women, soy is an excellent choice for those who want to protect the heart : "it helps to lower bad cholesterol (LDL), increases good cholesterol (HDL) and strengthens the body of infections," explains nutritionist Unifesp Ana Maria Figueiredo Ramos.


Despite the high fat content of açaí, it is largely monounsaturated (60%) and polyunsaturated (13%) fats. These fats are beneficial and help in reducing bad cholesterol (LDL) and improve HDL, contributing to the prevention of cardiovascular diseases, such as heart attack. Each 100g of the fruit has 262 calories. "Açaí has ​​fats that are good for health and so should be included in the menu, but the ideal is to consume it without adding high-calorie supplements, this helps maintain the diet," suggests Robert Stella.


Especially green tea, because flavonoids, found in this type of tea, work as antioxidants and help prevent inflammation of tissues. These substances can also protect against the formation of clots, which are the main causes of heart attacks.

DNA diet: technique takes into account the genetic code for weight loss

DNA diet: technique takes into account the genetic code for weight loss

Imagine making a personalized diet according to your genetic code? This is what proposes the diet of DNA, a diet that is made according to the analysis of each person's genes, bringing personalized changes in the diet and exercises of the individual. This analysis takes into account the polymorphisms, general genetic alterations of some populations, which make the organism have some different characteristics.


Juice is rich in nutrients and ally of children's health

Juice is rich in nutrients and ally of children's health

Drinking plenty of fluids is essential for the young, especially because at this stage the child easily dehydrates. Of course, just like for all humans, the main source of fluids for children should be water. But it's not the only one. Coconut water and juices should also be a part of children's fluid intake.