On this occasion we will discuss about high cholesterol lowering foods that you can apply in your diet everyday. If carefully considered there are some foods that also serves as a high blood pressure-lowering foods. In addition to cheap food list is also easy to get, so it is a very simple solution for lowering high cholesterol and bad fats from the body. Here we summarize the list of high cholesterol lowering foods:
Oatmeal contains soluble fiber which can reduce levels of bad cholesterol in the body. In addition to soluble fiber oatmeal can also be found in beans, bananas, apples, pears and prunes. How it works is a soluble fiber reduces the absorption of cholesterol into the bloodstream, so it does not accumulate in the blood vessels.
Red wine, may have a significant impact on the reduction of cholesterol levels. A study conducted by the Department of Metabolism and Nutrition at the Universidad Complutense de Madrid from Spain found that there was a decrease in LDL cholesterol by 9% -12% in people who consume red grapes.
Fish that contain omega-3 fatty acids such as mackerel, sardines, tuna and salmon. In addition to lowering bad cholesterol levels, Omega 3 is also very good for heart health and reduce the risk of blood clots and the risk of sudden death from a heart attack.
Nuts such as almonds and walnuts are also able to lower high cholesterol, because the content of polyunsaturated fatty acids, which are also good for the health of blood vessels. For best results do not eat nuts that have been mixed with salt or sugar.
Long beans, researchers at Arizona State University Polytechnic found that adding 1/2 cup of soup beans can lower total and LDL cholesterol, up to 8%. This is because the beans contain a lot of fiber which has been shown to slow the rate and amount of absorption of cholesterol in certain types of food.
Black tea, can be a useful addition to the prevention of cancer, black tea was also able to lower high cholesterol levels. Based on research from the USDA black tea can lower high cholesterol up to 10% in just 3 weeks.
Avocado is a source of monounsaturated fats, the type of fat that can actually help increase levels of HDL cholesterol while lowering bad cholesterol (LDL). Avocado contains beta-sitosterol, which is vegetable fat to reduce the amount of cholesterol absorbed from food. Because avocados are high in calories and fat enough it should not be too frequent to be consumed.
The olives are very amazing gift of nature. This is due to the antioxidant content of olive hydroxytyrosol in it that can lower high cholesterol levels, but does not reduce the level of good cholesterol in the body (HDL). The olive fruit is one of the food was definitely into the community Mediterranean cuisine menu. And this is positive compared with the cardiovascular health of the community. Besides the fruit, olive oil is also very berkasiat because it contains monounsaturated fatty acids and vitamin E, which is good to raise levels of good cholesterol.
Fat-free yogurt is the next choice because it is rich in protein, calcium and microorganism Lactobacillus which also can help lower high cholesterol.
Fruits and vegetables are rich in antioxidants can reduce high cholesterol levels and also protect the heart. Types of fruits and vegetables are good for heart health and lower cholesterol are: blueberries, strawberries, acai berry, blackberry, cranberry, guava, mango, cabbage, broccoli, peppers, chili, apricot, mango, pumpkin, sweet potatoes, carrots, and spinach. We recommend you to enter servings of fruits and vegetables in every time you eat.
Soybean and various types of foods made from them, such as tofu, tempeh and soy milk, touted as one of the high cholesterol lowering foods powerful. The analysis showed that consuming 25 grams of soy protein per day (10 ounces tofu or 2 1/2 cups of soy milk) can reduce LDL by 5% to 6%.
Garlic has been believed for centuries positive effect on heart health. Research shows that garlic can also be used for lowering high cholesterol and protect the heart. The best thing is to consume raw garlic that you can enter into a salad or other food menu. Garlic is also a determining factor in the Mediterranean diet as well as olives.
Thus the list of menu 12 high cholesterol-lowering foods that you can apply in your diet everyday. In addition to arranging the food we eat, you also need to pay attention to a healthy lifestyle such as: exercise regularly and stay away from cigarettes and alcohol. Being healthy would need the right knowledge and high discipline in the run.
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