How to reduce LDL cholesterol?
The concentration of cholesterol in blood depends on many factors. Some are modifiable, but others can not be changed, such as age (the older we get more of our liver produces cholesterol), gender or genetics. People suffering from familial hypercholesterolemia have very high cholesterol levels.
Food and physical exercise are environmental factors affecting cholesterol, and yes you can modify these. Stress also increases cholesterol. In addition to improving your diet is important to follow a healthy lifestyle ( quit smoking , you reduce the consumption of alcohol, control your weight ) and above all, do exercise moderately but steadily.
Foods or supplements to lower LDL cholesterol
Soy derivatives
Soy is a complete protein that can be used as a meat substitute. Soy is 100% free of cholesterol [source]. A study in 2010 showed that replacing foods high in saturated fat with soy products can reduce cholesterol levels by 8 to 10 percent. In this area we can include bean sprouts, soy milk, soy oil, soy flour, tofu and miso. This does not include soy sauce!
Tomato
The tomato products such as juice and ketchup retain their properties even after processing. Numerous studies reveal that if you include only a glass of tomato juice or a few tablespoons of tomato sauce in the diet, you can drastically reduce levels of LDL. [source: http://www.cholesterollevels.net/ldl-cholesterol-lowering-levels-naturally/]
Garlic
Garlic (Allium sativum), whether fresh or prepared, can reduce LDL levels. Studies have shown that people who consume relatively large amounts of garlic and onions, regularly have lower levels of cholesterol than people who do not.
Linseed
A few tablespoons of ground flaxseed, every day, they can be as effective as medication powerful in reducing cholesterol levels. In a clinical study, flaxseed, rich in omega 3 was able to reduce cholesterol levels in a group of men, by 10 percent in just three months.
Capsaicin
Cayenne pepper and other spice containing phenolic compound "capsaicin" have proven effect in lowering cholesterol levels in the blood. Similarly, fenugreek seeds (fenugreek) and caraway are demonstrable other spices with cholesterol-lowering properties (read more on www.cholesterolmenu.com/cholesterol-lowering-foods-herbs-vitamins-supplements/). There are a range of Ayurvedic medicine remedies herbal, new to Western medicine, which are proving to be of great value in this field. The fruit of Amalaki tree (Emblica officinalis) and is one of them.
Other beneficial foods
Other foods that have a particular ability to dissolve fats in the blood and therefore can help reduce high cholesterol include: wheat germ, alfalfa sprouts, watercress, apple, celery and cherries.
Remember!
No less important is the inclusion of a daily exercise routine. Exercise not only significantly reduces LDL, but can also increase the levels of HDL - the GOOD cholesterol that prevents arteriosclerosis.
How much exercise is needed? According to researchers, it is not so much the intensity and amount of exercise that counts. Daily walks (about 20 kilometers a week) can reduce levels of LDL but only sustained moderate exercise (eg jogging 30-35 kilometers a week) can raise good cholesterol.
Exercise also helps maintain ideal weight, which reduces the likelihood of developing clogged arteries.