There are a number of foods that can reduce levels of Low-Density Lipoproptein (LDL) or bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL), the good cholesterol that can be utilized the body to process vitamins are soluble in fat.
To reduce levels of LDL, you should reduce your intake of saturated fat. Saturated fats are usually found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat comes from vegetable oils such as coconut milk, coconut oil, and vegetable fat. But many foods that contain unsaturated fats that are very effective in lowering cholesterol levels.
Here are foods that can lower bad Cholesterol:
1. Soybeans
Soybeans and derivatives, such as soybeans that are processed into tofu, tempeh, soy milk, and soy flour contain isoflavones, which are substances that can reduce LDL.
But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried in cooking oil or mixed with coconut milk. Because, coconut milk and cooking oil are sources of saturated fat. Agency for Food and Drug Administration USA (FDA) recommends consuming at least 25 grams of soy protein per day to lower cholesterol levels.
2. Nuts
Nuts are a source of soluble fiber which very high. Consuming soluble fiber can reduce cholesterol. Consume nuts such as chickpeas, kidney beans, long beans regularly for six weeks can reduce cholesterol levels by 10%.
3. Salmon fish
Salmon is very good because it contains Omega-3 acids can help reduce LDL and increase HDL and trigiserilda. Salmon contains EPA and DHA are good for heart health. The American Heart Association recommends at least two servings per week to get the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.
4. Avocado
Avocado is a source of unsaturated fats that can increase HDL levels. Unfortunately, avocados are high in calories, so it must be combined with vegetables that can reduce calories.
A medium-sized avocado contains 300 calories and 30 grams of saturated fat, while normal human body needs is 1,800 calories and 30 grams of saturated fat per day.
5. Garlic
Since thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians wore garlic to increase stamina. In modern times, garlic is used to lower cholesterol, prevent blood clots, lower blood pressure and protect the body from infection. The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.
6. Spinach
Spinach contains lots of lutein. Lutein is an important substance that can maintain the health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent grease build up in the blood vessels. It is 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, Almonds and Walnuts
Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods that are good for heart health.
9. Tea
Tea, would be drunk cold or hot, 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 accumulates in blood vessels. Enjoy a glass of tea every day could meet the needs of antioxidants.
10. Chocolate
Chocolate was healthy. Of course, chocolate is mixed with too much milk contains too much fat. So, choose a dark or bitter chocolate. Chocolate is healthy because it contains a lot of antioxidants and flavonoids. White chocolate, it does not contain any substances that are consumed less healthy. Flavanoid content of chocolate varies depending on where chocolate is grown and processing.
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