Low cholesterol diet: authorized foods

In the anti cholesterol diet or low in cholesterol, are allowed:

  • Almost all fish.
  • Chicken and other poultry.
  • Cottage cheese.
  • Skim milk (normal or whole milk consists of 1 to 3% fat; skim milk less than 1%).
  • Egg white (yolk is the one with the most cholesterol of all foods).
  • Yogurts (preferably without fat).
  • Very lean meats.
  • Cereals.
  • Fruits.
  • Vegetables.

Nota Bene :

  • Yogurt: Although prepared from whole milk, and therefore high in cholesterol, yogurt is, paradoxically, one of the best foods we know against cholesterol. According to recent studies, there seems to be a substance in yogurt that lowers cholesterol in the human body ‘.
  • Mushroom: this food acts not only on cholesterol, but also on viruses. Recent studies have established that it can prevent or cause polio or flu to reoccur in animals 2, The Japanese isolated a chemical from the fungus called “eritadenine” that lowers blood cholesterol levels.

Here are 5 foods that can help you get out of the routine:

1. Avocado oil

Avocado oil is pressed from the pulp that surrounds the avocado. It has a little bit of butter flavor. “Good” monounsaturated fats make up around 72% of its calories, just like olive oil.

The monounsaturated fats in avocado oil help protect your heart by lowering LDL cholesterol and improving your blood pressure. Avocado oil is also rich in vitamin E, a powerful antioxidant that can help reduce inflammation.

Some interesting readings:

2. sablefish

Sablefish, also known as black cod, is native to the deep waters of the North Pacific. Its flesh is pearly white in color and its texture is similar to that of halibut.

Like salmon, it is rich in omega-3. Wild sablefish in the waters off the coast of Alaska is also a sustainable fish choice.

You can grill, steam, grill, roast, poach or bake sablefish fillets in the oven.

3. Black lentils

Black lentils, sometimes called beluga lentils because of the beluga caviar they look like, have a less earthy taste than most other lenses. You will get about 12 grams of protein and 10 grams of fiber in half a cooked cup. They also contain anthocyanins, antioxidants that are also found in dark berries.

Black lentils retain their shape and texture when cooked. Try them in soups or salads with chopped vegetables and vinaigrette.

4. Hemp seeds

Hemp seeds (also called hemp hearts) have a nutty flavor and a pine nut flavor. They have more protein than many other seeds: about 10 grams in 3 tablespoons.

They are also rich in vitamin E, iron, potassium, fiber and magnesium.

5. Soba Noodles

These nutty Japanese noodles are made from buckwheat, a whole grain rich in vitamins, minerals, dietary fiber and an antioxidant called rutin.

Despite its name, buckwheat is not related to wheat and does not contain gluten. However, if you have to stick to a gluten-free diet, check the ingredient list, as some soba noodles are made from a mixture of buckwheat flour and wheat flour.

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