To lower LDL levels, you must 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 saturated fat comes from vegetable oils such as coconut milk, coconut oil, and fats. But many foods that contain unsaturated fats that are very effective in lowering cholesterol levels.
1. Soybeans
Soybean derivatives, soy aliases that have been processed eg into tofu, tempeh, soy milk, and soy flour contains isoflavones, which are substances that can reduce LDL. But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated with 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 the United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol levels.
2. Nuts
Nuts are a source of soluble fiber are very high. Eating soluble fiber can reduce cholesterol.Eating beans such as chickpeas, kidney beans, string beans on a regular basis for six weeks can reduce cholesterol levels by 10%.
Nuts are a source of soluble fiber are very high. Eating soluble fiber can reduce cholesterol.Eating beans such as chickpeas, kidney beans, string beans on a regular basis for six weeks can reduce cholesterol levels by 10%.
3. Salmon
Salmon is very good because it contains Omega-3 acids that can lower LDL and increase HDL and trigiserilda. Salmon contains EPA and DHA is 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. One medium sized avocado contains 300 calories and 30 grams of saturated fat while the normal human body needs are 1,800 calories and 30 grams of unsaturated fat per day.
5 . Garlic
For 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 clotting, lowering blood pressure, and protects the body from infection. The most recent findings that garlic can prevent the particles sticking to the vessel wall cholesterol blood.
6. Spinach
Spinach contains lots of lutein. Lutein is an important substance that can maintain healthy eye function and sharpness. Lutein also was able to maintain heart health because it can prevent grease build up in blood vessels. Encouraged, to eat spinach every day about half a bowl for maximum results.
7.Margarine
Some margarines to lower cholesterol. For example, margarine from flower seed canola oil
8. Cashew
Almonds, Walnuts and monounsaturated fats, in the cashews, almonds, and walnuts are low-fat foods are 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 that voracious really benefit maximum.
9. Tea
Tea, would be drunk cold or heat, the same benefits. Tea contains antioxidants that can make blood vessels relax, so avoid blood clots. Antioxidants in tea are flavonoids may prevent LDL oxidation that lead accumulates in the blood vessels. Enjoying a glass of tea per day could meet the needs of antioxidants.
10. Chocolate
Chocolate was healthy. Of course, the chocolate is mixed with too much milk contains too much fat. So, choose a dark or bitter chocolate. Healthy chocolate because it contains lots of antioxidants and flavonoids. White chocolate, does not contain it so it is less healthy consumption. flavanoid content of chocolate varies depending on where chocolate is grown and the processing process.
Source: inilah.com
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