Once menopausal women come get them often suffer from high cholesterol, which can be harmful to the long-term health. Of course, you can get medications and sometimes that cannot avoid.
However, if you first try to lower your cholesterol naturally then you can try it with the following foods.
Not for nothing, you often hear the expression: An apple a day keeps the doctor away … in apples (and oatmeal) is namely pectin, which is soluble fibers have the property to bind cholesterol.
The following tips apply also to men with high cholesterol!
1.Havermout
Oatmeal contains soluble fiber as a sponge harmful cholesterol – which promotes fatty deposits in the arteries – sucks. Therefore it is good to regularly and preferably more than one time of day to eat oatmeal.
The soluble fiber in oatmeal let the good cholesterol alone, which is important because the good cholesterol protects against cardiovascular diseases.
2. Shiitake mushrooms
The shiitake is rich in vitamin B2 and D. In Japan, shiitake mushrooms ate a lot because of their medicinal properties (cholesterol and blood pressure-lowering). Shiitake mushrooms also contain Eritadenine, a substance that cholesterol seems to work
3.Walnut
Recently, a US study by the University of California reaffirmed that walnuts can reduce cholesterol levels in the blood dramatically.
The American study shows that the daily consumption of walnuts the amount of “bad” LDL-cholesterol in the blood decreases by 27 percent.
Walnuts contain omega 3 fatty acids which are known for their beneficial effect on cholesterol in our body.
4. Soy protein
Soy protein has the good property in order to ensure a reduction of the LDL cholesterol (bad cholesterol) without having to decrease the HDL cholesterol (good cholesterol).
It is therefore advisable to consume daily at least one soy product in order to keep your cholesterol under control.
You can replace milk with soy milk, making sure you come to your daily intake. In Asia, women appear to suffer less from menopausal symptoms and this could be due to the large use of soy products.
5. Blueberries
Researchers have found an antioxidant in blueberries which has the same properties as resveratrol, the substance that allows, among other things for the healthy cholesterol-lowering property of red wine.
This small berry also contains anthocyanin, a substance that gives the berry its blue color. This material has a good effect on the heart or blood vessels.
The dye may, among other things, ensure that the accumulation of fat (mainly accumulation of cholesterol) is reduced in the blood vessels. This allows the circulation of the blood vessels improves. Also, there are few foods that contain many antioxidants as blueberries.
6. Salmon
Salmon is a rich source of healthy omega-3 fatty acids, which are known for their cholesterol-lowering properties. This applies to all types of oily fish. Do not like fish, you can also use fish oil capsules.
7. Garlic
Many studies have already shown that eating garlic regularly reduces LDL cholesterol and raises HDL cholesterol. Again, if you hate the smell of garlic that you can use capsules. There are even available capsules that are a combination of fish oil and garlic.
8. Avocado
Avocado contains the substance beta-sitosterol that lowers the excess LDL cholesterol, reducing the good cholesterol is higher again.
9. Beans
Beans contain soluble fibers that bind to cholesterol and in this way the transport of cholesterol from the body. But beans also reduce your homocysteine.
In large quantities, this substance is harmful to your arteries. After all, you will damage the walls of blood vessels.
Therefore, it is necessary to keep under control the level of homocysteine. So if you regularly eat beans, the amount of homocysteine in your blood drops which reduces the risk of cardiovascular disease.
10. Apples
If you have high cholesterol, may help eating an apple every day. Apples are indeed rich in pectin, a soluble fiber. Pectin is very effective if you want to lower your cholesterol.
This is soluble fiber in your body, cholesterol binds to it and is thus removed from your body. In apples are also phenols, they are among the phytochemicals.
Scientific research has shown that the combination of pectin fiber and phenolics in apples has a positive effect on cholesterol levels. This is also an important argument to prefer eating the apple above a dietary supplement.
11. Dark green leafy vegetables
Fruits and vegetables are generally well against high cholesterol but especially dark green leafy vegetables (such as spinach, etc.) prove effective cholesterol-lowering drugs.
Eat so varied as possible with different types of leafy vegetables. Broccoli also has many good qualities that are both good for your cholesterol and reduce menopausal symptoms.
