1- Eat garlic.
Garlic is an excellent ingredient for keeping cholesterol levels reasonable. By eating garlic, you can reduce cholesterol levels without side effects and may even help prevent blood clots, reduce blood pressure and protect you from infections. It will be more effective to consume raw garlic, but you can also consume it in other forms, such as macerated with vinegar.
In your next races, buy freshly peeled garlic cloves and make sure that the best before date has passed. Cut it finely and add it to your pizzas, soups and side dishes.
2- Do not skimp on nuts and seeds.
All nuts and seeds are good, but sunflower seeds are especially effective at keeping cholesterol levels low. They are rich in linoleic acids, which reduce formation of dental plaque and allow a good circulation of blood in the arteries.
Sunflower seeds are not the only ones that are effective at fighting cholesterol; nuts, almonds and other types of nuts are also. All are usually rich in polyunsaturated fatty acids: good fats. As long as these nuts are not salty or sweet, you can eat a handful (43 g) per day without problems.
3- Eat fish.
Eat oily fish like salmon, mackerel and herring: they are very healthy for the heart because they are rich in omega-3 fatty acids. These fish can reduce your blood pressure and prevent the formation of blood clots. If you have ever had a heart attack, they can even reduce the risk of sudden death.
If you're not a chef, canned tuna also contains omega-3s. To eat even more, you can eat fish oils, but talk to your doctor first. According to the American Heart Association, it is best to consume the product in its natural form, that is, the fish itself, however, consuming fish oil will be better than do not eat anything at all. As for vegetarians, you can eat omega-3 from other foods such as soybean, rapeseed, flaxseed, walnuts and nut oils.
Source:
https://www.elearninglearning.com/browse/elearning/google-buzz/
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