Fat diets are becoming increasingly popular. But it is putting their lives at risk because fat increases the dangerous cholesterol and is a bomb under your health.

Live fat-sensible
Replace saturated fat and trans fatty acids with single-and polyunsaturated fats. An important rule of thumb is that the fat that is solid at room temperature, such as the bacon and butter are saturated. Bad fats found in such fatty edges of meat, fatty dairy products and tropical oils as coconut and palm oil.

Eat more vegetables
Vegetables, beans and peas contain important fiber, which takes the fat out through the rectum.

Eat avocado often

The best dessert, if you consider his cholesterol numbers. A plain avocado contains 30 grams of fat, but 20 of those grams is the good monounsaturated fatty acids and consists of mainly oleic acid, which is known for its cholesterol-reducing properties. This is good cholesterol food.


Nuts are good

Hazelnuts, walnuts and other items counteract elevated cholesterol. Doctors recommended a daily intake of nuts to 25-30 grams.


Go oats Spree

Oats contain water-soluble fibers and prevents a portion of cholesterol from being absorbed in the gastrointestinal tract. If you eat each day a large portion of oats with fat reduced milk, you can lower cholesterol by about 5 per cent.


Rye bread is always good

With wholemeal bread is typically low in fat and a high content of soluble fiber that helps to lower cholesterol.


Choose blueberries

Blueberries, grapes, raspberries and Adre small berries have a high content of polyphenols, which have some cholesterol-lowering effect.


Try buckwheat

Buckwheat kernels have proved to halve the absorption of cholesterol. Buckwheat, which requires maceration in water, tastes good kodt as a porridge, perhaps. mixed with millet.


Marzipan is ok

Marzipan is due to the high content of almonds a cholesterol-lowering effect. But it must be the right marzipan which is made from almond kernels.


Soy is the great

Soy milk and tofu have a cholesterol-lowering effect using sojaproteinen that lower blood levels of the dangerous LDL cholesterol and triglyceroder.


Think as an Italian housewife

Get inspiration in Italy when you have to cook. Olive oil and rapeseed oil contains healthy, cholesterol-friendly fat.


Drink a glass of wine

In small quantities alcohol is that it increases good cholesterol. But for those who drink a lot, the effect will be reversed. A glass or two each. Today is a wise choice for the winner - up to three glasses for men.


Quit smoking

Smoking makes the blood fat particles harskner and becomes more dangerous. Smoking also damages the walls of blood vessels, so it 'dangerous' cholesterol more easily deposited.


Beware of fat around the waiste

You can knock down cholesterol by throwing some of the unnecessary fat and by keeping the weight. Beware of fat around the waiste. For men a waiste size of more than 94 cm poses an increased risk. For women 80 cm waite size is an increased risk.


Do not forget exercise

It is beyond doubt that exercise increases the concentration of the good, protective cholesterol in the body. Get you a pedometer and try to reach 10,000 steps a day.


Have your cholesterol checked

It is enough with a blood test at your GP.


Avoid stress

For some people affected blood fat levels of stress levels.


Begin small

Start with a small but consistent changes in your lifestyle. Then there are better chances that it succeeded. bt eg cake with fruit. Or go for a walk every day.

Cholesterol: 12 ways to lower it - naturally!

Yogurt, polyunsaturated oils, fresh vegetables and regular exercise are just a few examples of how you can keep your cholesterol in check - and they work!

Our well known public health accommodating when it comes to the supply of sugar, animal fat, meat and schnapps, testifies to the agricultural sales is more important than public health. And pharmaceutical rejoicing at the fact that more and more medication was ripe to take the risky side effects lower cholesterol organism because high cholesterol levels have been associated with a variety of diseases - from heart disease and stroke with rigid arteries (arteriosclerosis) and high blood pressure. We believe even the diseases of the gallbladder is related to too much cholesterol in the blood.

Some of the ways to reduce their cholesterol consumption is quite obvious and very well known. Eg. at most that it is not a good idea to put 12 eggs to life at once. But there is at least a dozen other ways that are not quite so obvious and familiar - and none of them require that you deny the things you like.

Start to run the shopping cart in the direction of the fruit and vegetable department. There you will find a wide variety of tasty temptations to be more than happy to fight on your side against cholesterol. And first and foremost, you must absolutely not move out of aubergines, for this versatile vegetable should be very high on your list - it is certainly on top here.

Good Cholesterol Food: 1. Aubergine
When you eat eggplant, you reduce the amount of cholesterol absorbed from fat-containing foods. It took an Austrian researcher G.H.A. Mitschek, from the University of Graz, from when he gave a very cholesterol rich diet to a group of laboratory animals. If the animals had eggplant along with the cholesterol-containing food, were extensively protected against deposition of fat (plaque) in blood vessels. It happens that the eggplant in the intestine is degraded to smaller units which bind to the excess cholesterol and transporting it from the digestive system. Dr. Mitschek also noted that aubergine works best as a "cholesterol magnets" if they are eaten together with the fatty meal - not before or after.

Good Cholesterol Food: 2. Garlic
A piece or a French roll with butter is a good, old Danish tradition. It is also a great way to get cholesterol to go up on. Unless the community is the garlic bread you eat.

An Indian research team which studied 10 young healthy volunteers participants, found that of those who ate garlic together with a fatty meal with bread and butter, increased blood content of cholesterol is not. Those who only ate bread and butter with no garlic, saw an increase of 20% in the whole cholesterol.

Another group of Indian researchers showed that garlic was able to prevent arteriosclerosis in coronary arteries in rabbits, which received a highly cholesterol-rich meal.

Rabbit's cholesterol rose, but the increase occurred mainly in the "good" HDL cholesterol - which we actually found out "can help to protect against arteriosclerosis," the researchers note. Others in the scientific community agree that lowering the total cholesterol is not the primary - he is first and foremost about changing the ratio of the harmful LDL cholesterol and the beneficial HDL cholesterol. It is only LDL number, you must be vigilant against.

Another good way to lower cholesterol is to eat beans.

Good Cholesterol Food: 3. Beans
Monday eat beans, there is no room for bad cholesterol. That was the conclusion of researchers at the Veterans Administration Medical Center and University of Kentucky in Lexington found in a study comprising eight men, all suffering from high cholesterol in the blood.

After eating a balanced diet for a week the men were given a diet which included 115 grams of beans per. day. After three weeks, their cholesterol dropped by an average of 20%. The most remarkable was that LDL figure had fallen by 24% while HDL ratio remained unchanged. The researchers noted that "extensive diet of beans were able to selectively reduce the amount of atherogenics (arteriosclerosis promotions) LDL cholesterol, while the amount of anti-atherogenics (arteriosclerosis prevention) HDL cholesterol remained unchanged."

The beans, which were used in the above experiments were common American bean varieties, for example. pinto beans, navy beans and kidney-beans. But there is another member of the bean family, which has its very own, cholesterol-inhibiting properties - and it is soya bean.

Good Cholesterol Food: 4. Soy bean and vegetable protein
Nowadays, can in most supermarkets to buy the protein-rich, soy-based foods have long been a cornerstone of the oriental and vegetarian cuisine. Sometimes called the tofu, sometimes curds, but whatever name it is really good to put in salad bowl or together cooked right. And because it is just as nutritious as it is versatile, it's really good to put down the shopping cart.

In a Dutch trial, the researchers found that rabbits that received soy protein were much less likely to develop arteriosclerosis compared with rabbits that received animal protein. And not only that - they could also observe that the rabbits, which were put on a diet consisting only of protein from soy, after having started with a diet that contained large amounts of animal protein had a drastic drop in blood content cholesterol - and this favorable decline was already evident after just one day.

After a period of 35 days, the rabbits who were switched to a soy protein diet, the low cholesterol as the rabbits that had been soy protein diet throughout the experiment. Conversely, it was found that if rabbits switched from soy protein diet to a diet that contained large amounts of animal protein increased blood content of cholesterol significantly. Again, this effect was evident after just one day.

Other researchers have come to the same results with people - especially vegetarians who experienced a statistically significant increase in total cholesterol after eating beef in four weeks. Another group of researchers has shown that people who live strictly vegetarian, appears to have both a lower total cholesterol and a lower content of LDL cholesterol compared to meat eaters and lakto-ovo-vegetarians who get their protein from other animal sources than meat, for example. milk and eggs.

Good Cholesterol Food: 5. Fiber
There must also be rolled oatmeal on your shopping list. A study in England showed that in men who eat rolled oats for breakfast and as an ingredient in bakery products during the day, cholesterol decreased on average by 8% in just three weeks.

The men who participated in the study ate just over 125 grams of cereal a day. In another study decreased cholesterol by 11% among 21 men who were little more rolled oats - that 140 grams a day.

One of the many good things fiber does for the body, is to accelerate the passage of waste from the food through the small intestine. And it ensures that your body absorb less cholesterol from food. These are the results as a group of Italian researchers have reported, after having studied the efficacy of a cholesterol-rich meal in 33 volunteers. Typical was the meal seven hours to pass through the small intestine, and the average amount of cholesterol that was absorbed by the body was 43%. However, since seven of the volunteers were given a substance to cut through the time in the small intestine down to 4 ½ hours, decreased cholesterol admitted to 27%.

A special kind of fiber has been shown to be particularly effective in terms of a lower throughput time. It is called pectin, and found in many kinds of fresh fruit and vegetables - particularly apples.

Good Cholesterol Food: 6. Apples and pectin
Several researchers have described the effect of reducing the daily apple has on cholesterol. One example is a study by May Ling W. Chang, Ph.D., from the U.S. Department of Agriculture Human Nutrition Research Center in Beltsville in Maryland. This study showed that pectin helps to reduce the amount of cholesterol in the blood by reducing the digestion of cholesterol-containing, fat-rich foods. But it is not the only ...

Pectin is often used for making marmalade and jam, because it is able to get other drugs to gelere. Dr. Chang believes that this property can also help to convert cholesterol into a form that is not quite as easy to obtain for the body.

Cooking oil is important

Good Cholesterol Food: 7. Polyunsaturated oils, and policosanol from sugar cane wax
In a study conducted by researchers at the University of Minnesota in Minneapolis 24 healthy volunteers were given a diet containing large amounts of cholesterol. But once that was added polyunsaturated oils to the diet, we could measure a significant reduction in experimental participants' cholesterol - both total cholesterol and LDL cholesterol, while the contents of the good HDL cholesterol remained high. Of the oils we studied was non-hydrogenated soybean oil and corn oil on top of the list, followed by sharp easily hydrogenated soybean oil.

Other studies have sunflower oil proved to have a similar cholesterol-lowering effect. Mixtures of soybean and sunflower oil are also good to lower cholesterol.

You might not think that it is something new that polyunsaturated oils are better than butter, if you consider his cholesterol, when you cook food. But when you continue shopping cart toward the milk cooler, so get ready for a surprise. The bad news is skimmed milk, but there is also good news. When you now start to write your shopping list, so please just remember to add the yogurt.

Policosanol Complex: Properties. Octacosanol contains a naturally occurring waxy alcohol that is extracted from an adult from sugar cane. Policosanol OCTA-15 (OCTA-15) contains at least 15% 1-octacosanol. Octacosanol is the most familiar of aliphatic alcohols with the policosanol family. It is a 28-carbon aliphatic alcohol.

Policosanol may help to lower high cholesterol - New Hope Natural Media, 6 June 2002: "In a trial that stretched over six months in which participants were given daily 10 mg of policosanol decreased total cholesterol by 16% and LDL cholesterol by 24% while HDL ratio increased by 29%. Several Other studies have compared policosanol with some of the traditional medical preparations used to lower cholesterol. The result shows that 5-20 mg of policosanol per. today is more effective than Lovastatin, pravastatin and Simvastatin - and also reported fewer side effects. Some prescription preparations for lowering of cholesterol can in rare cases give the liver and muscle problems, while none of the people who took policosanol experienced serious side effects. "

8. Yogurt
The study by researchers at the University of Wisconsin in Madison found forward to skimmed milk actually increases the blood content of cholesterol quite easy. The experiment involved nine volunteers who drank around. 2.5 dl per day.

It is certainly bad news for all those who have switched to skimmed milk in an attempt to lower their cholesterol.

But yogurt is another story. One researcher claims that the particular bacteria used to ferment yogurt, also produces a substance that blocks cholesterol production in the liver. It has been discovered that by eating yogurt is also able to reduce the amount of cholesterol in the blood.

Good Cholesterol Food: 9. Chromium
We have found out that by giving grants to chrome rabbits that received a diet with added cholesterol, is able to lower cholesterol. Furthermore, demonstrated a decrease of 50% in the amount of plaque in coronary arteries of the rabbits that were treated with chromium.

In their report of a clinical trial on humans write the researchers that the amount of beneficial HDL cholesterol actually increased among the volunteers who took kromholdigt brewer's yeast for a period of six weeks.

Good Cholesterol Food: 10. C and vitamin E
In a groundbreaking, Indian trials of 40 persons suffering from diseases of the coronary arteries, the researchers found that among those who simultaneously with the diet had a grant of 2 grams of vitamin C, decreased blood content of cholesterol by an average of 12%. The researchers concluded that "Vitamin C definitely has a cholesterol lowering effect."

Another study by a British research team has shown that vitamin C also helps to fight cholesterol in a different way - namely by increasing the quantity of the good HDL cholesterol. They discovered that many patients with diseases of the coronary arteries have a low content in the blood of both vitamin C and HDL-cholesterol. By giving patients 1 gram of vitamin C daily could increase the blood content of both vitamin C and HDL-cholesterol.

Vitamin E has the same effect on HDL cholesterol. Researchers in Wisconsin have found that a grant of 800 IU Vitamin E is able to increase HDL figure considerably (in that study in 43 subjects).

And not only that: The people who most need it, were also those who received the maximum benefit - namely those with the lowest HDL cholesterol at the start.

11. Exercise
As researchers in the aforementioned trials of vitamin E selected subjects, they noted that one group of men had an "extremely high" HDL-cholesterol, before they started on Vitamin E cure. All these men proved to be joggers and / or long-distance runners.

Similarly, other trials demonstrated that regular exercise helps to keep cholesterol at healthy levels. But do not run or jog. Even moderate physical activity - eg. a quick walk - seem to have a beneficial impact on cholesterol.

12. The correct breathing
The correct breathing means not only that you must breathe deeply and regularly, even if you have previously set the regular respiration found in meditation, in a lowering of cholesterol. The correct breathing means that you must make sure the air you breathe is as clean as it can now be ... and you can. do something by not pollute it with smoke.

A Swedish research team has produced results that show that smokers have a lower content of HDL cholesterol in the blood. But when a group of habitual smokers gave up smoking habit as part of an experiment, one could find a "rapid and pronounced increase in HDL concentration. From a relatively low value increased HDL ratio by 29% within two weeks, and the figure remained at that level for the remainder of the trial. "

So makes you even more cholesterol-combative and cigarettes on line shopping list - and then run around and fill the cart with a cholesterol-friendly products. When choosing fresh fruits and vegetables, polyunsaturated oils and other healthy things that you're already well on its way!