To lower your cholesterol, do it the natural way: to the grocery store! Emphasize these nutrients that will help not only lower your cholesterol, but also lower your risk of heart disease.

 

1. Oily fish

Salmon and fatty fish such as mackerel, sardines and tuna contain fatty acids omega-3. They help stabilize the heart rate, reduce cholesterol and triglycerides and reduce inflammation of the arteries. Aim for two fish meals per week and choose those that contain less mercury. A recent study concludes that even half a serving per week could reduce by 17% the risk of dying from cardiovascular disease.

2. Soluble fiber

The fibers soluble found in oatmeal, oat bran, beans and peas help lower cholesterol in drowning and the expelling of the body as waste. If you are looking for a practical way to achieve your goal, consider adding a larger amount of these foods to your diet. Studies show that diets low in fat and high in fiber can reduce overall cholesterol levels by 10 to 15%, enough to help you reach your target.

3. Fruits and vegetables

It is not surprising the presence of fruit and vegetables in this list. To reduce cholesterol and reduce inflammation, diets containing fruits and vegetables rich in fiber are essential. One more reason to eat an apple or add more green vegetables to your plate is that two studies show that people who consumed more than eight servings per day reduced by 30% the risk of heart disease compared with those who had consumed two servings or less.

4. Wine

Different types of alcohols offer protection against heart disease, but the wine offers additional benefits, from plant compounds found in grapes, such as resveratrol, which helps to lower cholesterol. Eat one to two glasses per day, or 120 ml glass of wine.

5. Olive oil

Replace saturated fats with olive oil, one of the foundations of the Mediterranean diet that is healthy for the heart. The olives and olive oil contain monounsaturated fats that are better than saturated fats for heart health. And again, olives contain antioxidants that, according to research, would help to reduce inflammation of the blood vessels by improving cholesterol and triglycerides. At the grocery store, look for virgin olive oil is less processed, which means it contains more polyphenols than other more processed oils.

6. Nuts

The madness of nuts! It’s obvious they contain fat, but they contain monounsaturated fat – the types of saturated fats which help to lower cholesterol and protect your heart. There is no better snack for heart health that nuts which contain fiber, protein, vitamin E, magnesium, B vitamins and potassium. Consume in thirty grams, at least five times per week.

7. Soybeans

Based foods soybeans are not the panacea as expected: according to an analysis of recent studies, they do little to decrease cholesterol, but they nevertheless have other advantages. Soy is an excellent source of protein, unlike meat that contain saturated fat. A soy food as an occasional substitute for meat or a fatty cheese is a good example of healthy food for the heart.

8. Cranberry juice

The juice cranberry has long been an effective way to combat urinary tract infection; but recent research shows that this juice, which contains lots of antioxidants, could also protect your heart. During a search which was attended for three months 19 subjects with high cholesterol, consumption of three servings of juice per day has increased by 10% the level of HDL, decreasing at the same time 40 % risk of heart disease. If you are interested in cranberry juice, choose brands that contain less sugar.

9. Plant sterols

You can lower your LDL cholesterol by a few weeks, simply by replacing the usual products with enhanced versions of plant sterols: Margarine, salad dressing, milk, cheese, yogurt and orange juice. Sterols and stanols are naturally occurring compounds in vegetables, nuts and seeds and added to margarine and other foods to lower your cholesterol by reducing the amount you eat to even foods. Namely: the sterols and stanols are digested better with a little fat; if you take orange juice, do it during a meal.

10. Tomato sauce

If there is the pizza or pasta on the menu, add a good amount of tomato sauce. Lycopene from tomato is a powerful antioxidant from the carotenoid family that protects you from heart disease by preventing the oxidation of LDL cholesterol. Cooking releases the lycopene from tomatoes; so you get a better result by consuming tomato sauce rather than raw tomatoes.

11. Apples

Eat one or two apples a day. The antioxidants in apple mimic statins work by stimulating the liver to remove bad cholesterol from the blood. What else? Antioxidants of apple and apple juice 20% delay the breakdown of LDL cholesterol. Three types of apples to try: Red Delicious, Northern Spy and Ida Red.