Cholesterol-lowering foods

Lifestyle is one cause of cholesterol risk factors can be changed. One of the lifestyle changes that are easily done by choosing the right food consumption.

There are several types of food that effectively increase the good cholesterol (high-density lipoproteins / HDL). HDL function remove excess cholesterol from the cells and artery walls and carry cholesterol back to liver for disposal. Therefore, awareness needs to begin early picking healthy foods consumed.

Reduce saturated fats

One of the triggers increase the amount of cholesterol and saturated fats. Foods derived from animals, such as milk, cheese, meat, margarine, or cheese, usually contains saturated fat. But there is also material from the plant foods that contain saturated fats, such as coconut oil or palm oil.

Soybean

Food and Drug Administration U.S. consumption of soy protein recommended minimum of 25 grams per day to reduce cholesterol. There are many soy-based food choices that are available all around us, ranging from tofu, tempeh, soy milk up.

Expand fiber

Research shows, the consumption of nuts every day for six weeks can reduce cholesterol up to 10 percent.

Soluble fiber in water inhibits the absorption of cholesterol in the intestine that helps reduce the amount of cholesterol in the blood. Soluble fiber can be found in wheat, brown rice, beans, apples, carrots, and most vegetables and fruits.

Fish Consumption

Research shows omega-3 found in fish, especially fish like salmon can help reduce the bad fats and increase good fat, and lowering triglycerides. The American Heart Association recommends eating at least two servings of fish a week.

Avocado

Avocado is the best source for unsaturated fats that can help raise good cholesterol while lowering bad cholesterol. They also contain beta-sitosterol can reduce the absorption of cholesterol from food. Even so, avocados contain high calories, which is 300 calories and 30 grams of fat. Therefore, the consumption of this fruit as a substitute for other high-fat foods.

Garlic

For hundreds of years garlic has been used by various cultures in the world. Egypt tribe include garlic in their diet to increase stamina.

In the modern world, the researchers managed to learn the benefits of garlic to lower cholesterol, prevent the blockage of blood vessels, reducing blood pressure, and helps the body fight infection. Recent research says this ingredient prevents plaque in the arteries at an early stage, also called nano plaque.

Spinach

These vegetables are rich in lutein, a yellow pigment found in green leafy vegetables and egg yolk. Reputation lutein in maintaining the well-known sight. Recent research shows lutein rich foods also protect us from heart attacks by forming a protective layer of the artery wall from cholesterol attack.

Tea

Tea, whether taken in cold or hot conditions, contain antioxidants, flavonoids. Studies show tea also helps maintain blood vessels remain relaxed and prevent blockage. Flavonoids in tea may prevent the oxidation showed the bad cholesterol that causes formation of plaque in artery walls. A powerful antioxidants may also lower cholesterol and blood pressure.

How to cultivate

It is also important in maintaining normal cholesterol levels are still processing the food. Although the selected food is low in cholesterol, when cooked with oils containing saturated oils, foods that still contain high cholesterol.

source: kompasdotcom