10 cholesterol-lowering foods
/ Labels: tips diet
There are some foods that can lower blood Lipoproptein Low-Density (LDL) or bad cholesterol that causes plaque in blood vessels, and increase of High-Density Lipoprotein (HDL) or good cholesterol that can be utilized the body to process vitamins are soluble in fat.
To lower LDL, you should reduce the intake of saturated fat. Saturated fats are usually found in animal products such as meat, milk, cream, butter, and cheese. There are also saturated fats derived from vegetable oils such as coconut, coconut oil, and fats.
But many foods containing saturated fat is not so very effectively lower cholesterol levels.
1. Soybeans
Soybean and its derivatives, or soybeans that have been processed for example into tofu, tempeh, soy milk, and soy flour contains isoflavones, which is a substance that can reduce LDL.
But remember, though delicious tofu and tempeh can not effectively lower cholesterol when processed in vain. For example, fried or mixed with coconut milk and cooking oil. Because, coconut milk and cooking oil is a source of saturated fat.
Supervisory Board of the United States Food and Drug Administration (FDA) recommends to consuming at least 25 grams of soy protein per day to lower cholesterol levels.
2. Nuts
Peanuts are a source of soluble fiber is very high. Consuming soluble fiber can reduce cholesterol. Eating beans like green beans, red beans, long beans regularly for six weeks can reduce cholesterol levels as much as 10%.
3. Salmon Fish
Salmon is very good because they contain Omega-3 acids can help reduce LDL and increase HDL and trigiserilda. Salmon contain EPA and DHA are good for heart health.
The American Heart Association recommends at least two servings per week to obtain maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.
4. Avocado
Avocados are a source of unsaturated fats that can increase HDL levels. Unfortunately, high-calorie avocados, so it must be combined with vegetables that can reduce calories.
One medium sized avocado contains 300 calories and 30 grams of saturated fat is not a normal human body while the need is 1800 calories and 30 grams of saturated fat per day.
5. Garlic
Since thousands of years ago, garlic was believed to contain a lot of good substance for human health. Ancient Egyptians wore garlic to increase stamina.
In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection.
The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.
6. Spinach
Spinach contains a lot of lutein. Lutein is an important substance that can maintain health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent fat in the blood vessels attached. Advisable, to eat spinach every day about half a bowl for maximum results.
7. Margarine
Several types of margarines can lower cholesterol levels. For example margarine canola flower from seed oil
8. Cashew nuts, Almonds, and Walnuts
Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods is good for heart health.
Nuts also contain vitamin E, magnesium, and phytochemicals are closely associated with heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not eat nuts so greedy really benefit maximum.
9. Tea
Tea, would be drunk cold or hot, all the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting.
Antioxidants in tea are flavonoids can prevent LDL oxidation that lead to accumulate in the blood vessels. Enjoying a glass of tea every day could meet the needs of antioxidants.
10. Chocolate
Apparently healthy chocolate. Of course, mixed with too much chocolate milk contains too much fat. So, choose a dark or bitter chocolate. Healthy chocolate because it contains many antioxidants and flavanoid. White chocolate, it does not contain substances making it less healthy to consume.
Flavanoid content of chocolate varies depending on where the chocolate is growing and processing process.
To lower LDL, you should reduce the intake of saturated fat. Saturated fats are usually found in animal products such as meat, milk, cream, butter, and cheese. There are also saturated fats derived from vegetable oils such as coconut, coconut oil, and fats.
But many foods containing saturated fat is not so very effectively lower cholesterol levels.
1. Soybeans
Soybean and its derivatives, or soybeans that have been processed for example into tofu, tempeh, soy milk, and soy flour contains isoflavones, which is a substance that can reduce LDL.
But remember, though delicious tofu and tempeh can not effectively lower cholesterol when processed in vain. For example, fried or mixed with coconut milk and cooking oil. Because, coconut milk and cooking oil is a source of saturated fat.
Supervisory Board of the United States Food and Drug Administration (FDA) recommends to consuming at least 25 grams of soy protein per day to lower cholesterol levels.
2. Nuts
Peanuts are a source of soluble fiber is very high. Consuming soluble fiber can reduce cholesterol. Eating beans like green beans, red beans, long beans regularly for six weeks can reduce cholesterol levels as much as 10%.
3. Salmon Fish
Salmon is very good because they contain Omega-3 acids can help reduce LDL and increase HDL and trigiserilda. Salmon contain EPA and DHA are good for heart health.
The American Heart Association recommends at least two servings per week to obtain maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.
4. Avocado
Avocados are a source of unsaturated fats that can increase HDL levels. Unfortunately, high-calorie avocados, so it must be combined with vegetables that can reduce calories.
One medium sized avocado contains 300 calories and 30 grams of saturated fat is not a normal human body while the need is 1800 calories and 30 grams of saturated fat per day.
5. Garlic
Since thousands of years ago, garlic was believed to contain a lot of good substance for human health. Ancient Egyptians wore garlic to increase stamina.
In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection.
The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.
6. Spinach
Spinach contains a lot of lutein. Lutein is an important substance that can maintain health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent fat in the blood vessels attached. Advisable, to eat spinach every day about half a bowl for maximum results.
7. Margarine
Several types of margarines can lower cholesterol levels. For example margarine canola flower from seed oil
8. Cashew nuts, Almonds, and Walnuts
Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods is good for heart health.
Nuts also contain vitamin E, magnesium, and phytochemicals are closely associated with heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not eat nuts so greedy really benefit maximum.
9. Tea
Tea, would be drunk cold or hot, all the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting.
Antioxidants in tea are flavonoids can prevent LDL oxidation that lead to accumulate in the blood vessels. Enjoying a glass of tea every day could meet the needs of antioxidants.
10. Chocolate
Apparently healthy chocolate. Of course, mixed with too much chocolate milk contains too much fat. So, choose a dark or bitter chocolate. Healthy chocolate because it contains many antioxidants and flavanoid. White chocolate, it does not contain substances making it less healthy to consume.
Flavanoid content of chocolate varies depending on where the chocolate is growing and processing process.
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