The regular consumption of certain foods such as garlic and onion contribute to reduce blood cholesterol levels, thanks to the presence of allicin and alliin substances that have a hypotensive, antioxidant and lipid lowering effect, which act to reduce the formation of free radicals, as well as repair lesions and protect the integrity of cells.
As the amount of antioxidants present in garlic and onion may vary depending on the type of planting carried out, it is more preferred to prefer foods of organic origin because they have fewer additives and pesticides and a greater amount of beneficial substances for health. A good strategy is to plant garlic and onion at home, to consume regularly.
Studies have shown that daily consumption of seasoned meals with garlic and onion combat bad cholesterol by up to 40% and in addition, it has been observed that it also decreases the gall stones by about 80%. However, this consumption should be daily and does not exclude the need for other food care such as avoiding all kinds of fat and excess carbohydrates in the diet.
How to consume
To take full advantage of all the benefits that garlic and onion can bring to the control of dyslipidemias it is advised to consume 4 garlic cloves and 1/2 onion a day.
A very easy strategy to achieve this goal is to use garlic and onion as a form of seasoning, but for those who do not appreciate these flavors, you can choose to take onion and garlic capsules that are found in natural food stores.
Some recipes that contain raw garlic and onion are salads and garlic water, but if you can not eat it because of the intense flavor or aroma, you can also use these seasonings, but never fried.
Cooking the rice, beans and meat with garlic and onion gives a pleasant and healthy taste, but you can also try the garlic pâté to pass on the bread and bake in the oven or prepare a tuna pate with garlic, onion and olive, which has many benefits to heart health.
Tuna Pate Recipe for Cholesterol
This pâté is very easy to prepare, yields a lot and can be used to pass on bread or toast.
Ingredients
- 3 tablespoons plain yogurt
- 1 can of natural tuna
- 6 olives with pit
- 1/2 onion
- 3 cloves garlic
- parsley to taste
Preparation
Chop the onion into very small pieces, knead the garlic and then mix with the other ingredients until everything is very even. If you prefer to pass the pate in the blender for a few seconds to make it more uniform and less thick.
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