Five Foods that Fight Cholesterol

There is no doubt that a healthy diet is the first line of defense against rising cholesterol. "If you eat primarily a diet with plenty of vegetables, fruits and vegetables and fish are on track to maintain the level of cholesterol in the level of health," says Lisa Dorfman, a registered dietitian and spokeswoman for the American Dietetic Association. That said, some so-called super-foods can actually help reduce bad cholesterol and / or increase the good cholesterol. Ideally, you want to shoot for total cholesterol 200, LDL (bad) to 110 and HDL (good) above the 35

Try to incorporate more of these measures in your daily diet:

Almonds 

Studies have shown that eating just a quarter cup of almonds a day can reduce LDL cholesterol by 4.4 percent, according to dietitian Leslie Bonciani, who is also director of sports nutrition at the University of Pittsburgh Medical Center. "Eating nuts, particularly almonds, are rich in good for-you monounsaturated fat, is better than simply eating low-fat savory snacks," says Bonciani. Of course, they can also be high in calories, so as to maintain the service to small and choose almonds that are dry roasted without oil.

Oatmeal

Have you seen the advertisements with people proclaiming dramatic drops in their cholesterol through a number of daily servings of hot cereal. These good results because of high levels of soluble fiber found in oatmeal. "League soluble fiber with bile acids, which is the precursor for the development of cholesterol and help flush it out," says Bonciani. No matter how you get your oats, instant, just-add-water packets are just as good for you, as traditions, slow cooked version.

Fish

Omega-3 fatty acids are generally considered the best lipid "good" and the best place to find them in fish, especially oily fish like salmon, halibut and tuna. According to Dorfman of the ADA, you want to receive 1.5-3 grams per day of omega-3. 4-ounce piece of salmon has almost 3 grams, but you can also get these fatty acids from walnuts and flaxseed (two tablespoons of flaxseed provides 3.5 grams) and extension of fish oil.

Red Wine

Not everything that is good for you to feel a virtue. A glass of red wine, which contains flavonoids, found that anti-inflammatory properties that can help reduce cholesterol and prevent heart disease. But in this case is no better. "For women, the recommendation to drink during the day, and two men," says Bonciani. Beside that, literally, dilute any potential benefits. These flavonoids are also found in red grape juice, dark cocoa.

Soybeans

Soybeans, walnuts and soybeans Edamame, and all products based on soy (like tofu, soy milk, etc.) can help reduce the production of new cholesterol. Very little can go a long way striving to about 25 grams of soy protein a day (the amount in a cup Edamame). And those who are at increased risk of breast cancer and prostate cancer may choose to ignore, because too much soy phyto-estrogens can act as the body's own estrogen (which has been shown to feed some hormone-dependent cancers).

Now that you know that a good thing to add to your diet, try to reduce or, better yet, eliminate-bad-for-you foods from your repertoire.

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