Polls show that more than 5.5 million South Africans are at risk of disease is high cholesterol. Are you one of them?
Then you might be interested to know that certain foods can be useful especially in controlling their blood cholesterol levels. We did legwork for you and listed them here.
Note that these foods regularly random order, and the first in the list does not mean that a particular food or food group is more than any other. Also, note that it is important to always follow a varied diet that includes foods from all food groups is different.
1) olive oil and olive products
Olive oil rich in unsaturated fatty acids and vitamin E. Research has shown that foods rich in unsaturated fatty acids, lower "bad" low density lipoprotein (LDL) cholesterol and increase high-density lipoprotein cholesterol, "good" (HDL).
Anyone with high cholesterol, HDL cholesterol levels have lower cholesterol levels, the oil and products made of olive, promotion increases.
Do one or two tablespoons of olive oil per day over salad or use for cooking, and add some olives to your salads. Keep an eye open for margarine, olive oil, as well as the use of high unsaturated fatty acids.
2) polyunsaturated margarine, "content" and "pro-activ" Flora
Soft tub margarine or high in unsaturated fatty acids also help to reduce cholesterol.
Then margarines «Archive", which reduce fat, salt and energy there - all factors that can contribute to heart health.
Margarine "Pro Level" Flora has been specifically developed to reduce cholesterol with 25% if you use every day. This type of margarine with plant sterols added that blocks absorption of dietary fat and lower blood fats. You can margarine instead of butter or other types of margarine on bread and cooked vegetables to use.
Include dried beans, cooked or canned beans, lentils, peas and all soy products (beans, cooked or canned beans, soya mince, cubes, milk, tofu and tempeh).
Beans are rich in fiber and rich in protective nutrients, including minerals, vitamins B and vegetable dishes. These nutrients protect the heart and fiber content in the diet reduces cholesterol and energy.
The beans naturally low in fat and contain no cholesterol. On top of that, a low glycemic index (GI). South African food-based dietary guidelines recommend that we have dried beans, peas, lentils and soya regularly eating.
Trying to eat beans at least three or four times a week, ideally every day.
4) non-fat yogurt and other dairy fats
Full cream dairy products and most cheeses are high in saturated fat and should be avoided if you have high cholesterol.
However, this does not mean that we need from this food group as a whole decrease. Dairy products will be cut in calcium, a mineral needed for healthy heart function and many other important roles in the human body, such as the prevention of osteoporosis denied
You can, however, the use of milk, yogurt and cheese in a low-cholesterol diet. After the fat is removed from the dairy product, it also removed virtually all cholesterol.
Non-fat yogurt is especially good choice because the rich protein, calcium and Lactobacillus microorganisms that can help reduce blood cholesterol levels.
5) antioxidant-rich fruits and vegetables
All fruits and vegetables can lower cholesterol and help protect the heart. Groups are useful, namely those fruits and vegetables rich in vitamin C, beta carotene-rich.
Foods rich in vitamin C include all citrus fruits (oranges, grapefruit, lemon and naartjies), all fruits, berries (cranberries, strawberries, raspberries, etc.), guava, spanspek, mango, cabbage whole family (green Chinese cabbage, broccoli, Brussels sprouts), sweet pepper and red pepper.
Beta carotene-rich foods include all fruits in dark yellow (apricot, peach, yellow, spanspek and mango) and vegetables (zucchini, sweet potatoes, butternut, carrots), and all dark green vegetables (broccoli, cabbage and spinach .)
If you have heart disease or high cholesterol, make sure that your five portions of fruit and vegetables a day.
6) Garlic and other onion family members
Garlic has been used for centuries to promote good health. Research shows that family members of garlic, including garlic, onions or other onions may be used to lower cholesterol and protect the heart. Generous use of garlic in cooking and fresh salads.
Researchers believe that the high content of garlic a so-called Mediterranean diet is one of the factors that cause the diet as heart-friendly.
7) beans, unsifted or unprocessed foods
Unsifted all grains and unprocessed foods and grains and flour and unmilled, rich in B vitamins, minerals and fiber (soluble and insoluble), but low in fat and cholesterol.
Grains and seeds of wheat (bread and bran cereals, crackers, high-bran cereals) help to ensure regularity, because they are rich in insoluble fiber. On the other hand, barley and oat bran are rich in soluble fiber that can actively lower blood cholesterol levels.
Joe did a bowl or muesli, which contains crude per day to maintain the atmosphere of cholesterol in your check.
Researchers have discovered that people who fish three or more times a week, less likely from heart disease and high blood pressure suffer. This is mainly due to high in omega - 3 fish.
The best fish sources of omega - 3 fatty fish like salmon, tuna, salmon and sardines, but eating all fish species will benefit your heart.
- Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias, blood cholesterol, atherosclerotic plaques and blood pressure - all good reasons to eat fish regularly.
9) venison and ostrich
South Africa for his love of meat is known, and many people who have low fat and low cholesterol diet horrified by restrictions on eating meat looking there.
You can, however, the eating part venison and ostrich to the middle of a low-cholesterol diet, because this whole low-fat meats, saturated fat and cholesterol. Just make sure not to add lots of fat in meat preparation and cooking.
Ostrich industry in our current explosion due to the fact that the meat is very low cholesterol become a popular item in the menu of health conscious people around the world.
10) Omega - 3 - fortified foods
As mentioned above, omega-3 fatty acids may play an important role in helping to reduce the risk of high cholesterol levels to play. Unfortunately, modern Western diet has enough Omega 3 - not our needs.
Some food manufacturers this seriously and now produce standardized foods enriched with omega - 3 fatty acids. In South Africa, you can buy milk, eggs and bread enriched with omega - 3. You may have to hunt around, but you should be able to find these products in most large supermarkets.
Specifically eggs could be different. Government employment is the egg that anyone with heart problems should be more than four do not eat eggs a week. So make sure if you eat eggs, Omega - 3 is a rich, due to increased levels of omega - 3 balance high cholesterol content of eggs.