Top 10 Anti-cholesterol Foods
We have prepared this list of the ten best foods for regulating, preventing, and reducing bad cholesterol. Include these foods in your menus as regularly as possible.
Sardines
Why? Sardines contain good amounts of omega-3, an essential acidthat protects arteries. Eating three servings of fatty fish (such as sardines or mackerel) per week is recommended to limit cholesterol.
How? Fresh sardines can be cooked whole and eaten grilled. You can marinate sardine fillets in lemon juice and a little olive oil with some chopped onions. Canned sardines are ideal for livening up a salad.
Nuts
Why? Nuts contain the ideal combination of good fats, fibers, and phytosterols, vegetable sterols, which have each proven effective in regulating cholesterol.
How? Include chopped nuts in a salad or ground nuts in a cake.
Apples
Why? Apples contain high amounts of antioxidants, which protect the cardiovascular system, as well as pectin, which prevents the absorption of fat. To take advantage of these benefits, eat 2-3 apples a day.
How? Apples are best eaten raw, with the skin still on. You can also slice apples and add them to yogurt, salads, and cereals.
Oats
Why? Eighty percent of oat fibers are beta glucans, which have the benefit of lowering blood cholesterol.
How? Oat bran, which is especially rich in beta glucans, can irritate the intestines. Eat small amounts of oat bran (never more than three tablespoons per day). Rolled oats, even if whole, are much better tolerated.
Avocados
Why? A recent American study found that eating one avocado per day led to reduced blood cholesterol, largely because avocados contain oleic acids.
How? Avocados are best eaten raw (without vinaigrette or mayonnaise), by themselves or in a salad. Be careful how you eat guacamole, however, as it is generally served with chips.
Chickpeas
Why? Chickpeas are very interesting due to their content of soluble fibers, which reduce absorption of bad cholesterol (LDL).
How? If you buy dry chickpeas, soak them for 24 hours before cooking, changing the water several times. After cooking, chickpeas can be eaten cold (in salads) or hot (in vegetable stir fries, for example). Mix chickpeas with lemon and sesame paste to make hummus.
Soy
Why? Soy isoflavones, which contain polyunsaturated fats and fibers, protect the cardiovascular system and lower blood lipid levels.
How? Tofu, soy yogurt, and soy steak are just a few examples of the great variety of soy-based products.
Flaxseed
Why? Studies have shown that flaxseed (you should eat 20-30 g per day) could lower cholesterol significantly in people with hypercholesterolemia.
How? Sprinkle ground flaxseed liberally in your foods (such as cereals, yogurt, soup, and salad)
Eggplant
Why? Eggplant contains high amounts of soluble fibers, especially protopectins, which have the capacity to “trap” cholesterol. Eggplant also has high antioxidant power, making it a champion in the fight against the oxidation of cholesterol, which leads to arterial plaque formation.
How? Steam eggplant or braise it to limit added fat.
Tomatoes
Why? Tomatoes (like carrots or other colored vegetables) contain lycopene, a powerful antioxidant. An Australian meta-analysis concluded that lycopene helps reduce “bad” cholesterol.
How? Eat tomatoes raw, in salads, mixed in juices, or in soup. You can also cook tomatoes à la provençale or make tomato sauces.
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3 Days
Great product and it arrives quickly.
Great product and it arrives quickly.
SOMMARIVA Gianni
4 Days
Excellent products and fast service.
Excellent products and fast service. What do we need more?
Margarida
8 Days
The variety of products is amazing
The variety of products is amazing, the offers are good and the sending is very fast. I just miss having a bit more of guidance about combinations, possible interactions, etc.
Maria Angeles Verdu
10 Days
It was quick
It was quick.
Timo Antero
12 Days
Who is a good boy? You, you are! Yes, yes
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JORGE Catalan Gasco
15 Days
Excellent online site
Excellent online site, efficient and quick delivery. A great experience.
Chris
18 Days
I’m really happy with your products, but…
I’m really happy with your products. Indeed, I’ve been a customer of SuperSmart for a long time. However, I believe that lately you’ve made a significant mistake in choosing Poste Italiane for your deliveries. Poste Italiane is now over loaded and assigns the deliveries to small local companies that have grown like mushrooms because of this business. However, the service they provide is very poor. They let you know about the delivery date just the evening before, with no time to organize yourself, many times you receive a message saying that they tried to deliver but you were not home and in reality they haven’t come at all and, when they do come, you open the door of the building ( I live on the 3rd floor) and when you get downstairs they have already left, leaving the pack inside but right behind the glass door instead of at least putting it on top or under the letterbox. This is not just a one time event but it’s their way of proceeding. It would be worth hiring a professional currier. Thanks
Olga Gladys Del Signore
18 Days
Good products
Good products, fast service
Mrs I Heinrich
24 Days
Quality products and fast shipping.
Quality products and fast shipping.
JF
26 Days
Everything is great. Keep up
Your product and service is great that's why i ordered again.
KOSMATOS Stamatios
30 Days
everything as expected
the products work and the processes to support them also
Ruggero Benedetto
31 Days
Excellent products always up to date…
Excellent products always up to date with the latest developments.
Olga Gladys Del Signore
36 Days
Great service
Great service, exceptional delivery time.
Chris
38 Days
Excellent quality of Super Smart
I’ve used Super Smart products for a long time and since the very beginning I have been absolutely keen about their punctuality in delivering but, most of all, I appreciate the quality of their products and the constant updates following the results of proven research.
Olga Gladys Del Signore
40 Days
Slow post
You have a very good range of quality products, and service is usually good. However delivery was slow due to using the national postage company. Correos. Regards David
David Walsh