Mighty warriors fight cholesterol

Foods that contain nutrients help naturally increase heart health.

Scientists have discovered that controlling high cholesterol does not stop at the foods you abstain from (like saturated fats that damage arteries). A series of recent studies have shown that no less nutritious Mother Earth's nutritious diet helps lower cholesterol. Here are the key products, add them to the diet menu and see the optimism of health.

Eat a lot of the following:

Mushroom

Shiitake, maitake and enoki mushrooms (from left to right) - (Photo: ourohio.org)

Eating mushrooms such as shiitake mushrooms, maitake or enoki daily can reduce blood cholesterol by about 25% after 4 weeks, the report of the study published by Biology and Experimental Medicine (Experimetal Biology) and Medicine).

Bean

That bean (Photo: wiki)

' Only ½ cup of beans that will reduce 8% of cholesterol every day for 8 weeks ,' said Dr. Arol Johnston - Professor and Head of Nutrition at Arizona State University. Their soluble fibers will inhibit cholesterol absorption.

Fish

Salmon is rich in omega-3 (Photo: MSBNC)

Instead of saturated fat, supplement omega-3 found in fish such as salmon, herring, sardines that help lower cholesterol. And research from Loma Linda University shows that eating two small portions of these fish a week for 1 month will add good HDL cholesterol to 4%.

Oat

Oats (Photo: wheatmontana.com)

A study by Columbia University found that eating 2 servings of cereal with oats daily for 6 weeks reduced total and 'bad' LDL cholesterol by 4.5% and 5.3%, respectively. Beta-glucan in oats will absorb LDL cholesterol and will be released through the excretion.

Walnuts

Walnuts (Photo: wordpress.com)

Eating 42.5 grams of walnuts 6 days a week for 1 month will help reduce total cholesterol by 5.4% and LDL cholesterol by 9.3%, according to a study published in the American Journal of Nutrition. Treatment (American Journal of Clinical Nutrition).