Cholesterol when in a balanced condition is not a
problem, but when a person has high cholesterol in the blood, the risk of
various diseases such as heart disease may increase. Therefore, preventive
measures and begin to get accustomed to a healthy lifestyle should be before it
is too late.
High cholesterol is a problem that is caused by an
unhealthy diet, as many foods that have fat and sugar. Therefore maintaining a
healthy diet is a must if you want to avoid this cholesterol problem.
Some foods should be limited consumption by people who do
not want to have problems with cholesterol, such as various processed products
eg, biscuits, cakes and other foods that have high fat. In addition to limiting
high-fat foods, you need to implement a healthy lifestyle by eating more foods
that have a high nutrient.
Below are some good foods to maintain the balance
of cholesterol and good for heart health are summarized from various sources.
See full description below!
1.) Oatmeal
The content of soluble fiber found in oatmeal can help
lower LDL in the blood. (LDL is the bad cholesterol). While in the body,
soluble fiber from oatmeal will work with the bile acid and the acid in the
digestive system will remove it. Now, instead of eating chicken porridge for
breakfast in the morning, you can replace it with oatmeal porridge menu is
equally delicious taste with chicken porridge.
2.) Apples
You can consume apples as one of the healthy foods that
can be made snack. Apples consumed, can meet your daily fiber needs. The
content of pectin in apples is a soluble fiber and can help in lowering
cholesterol levels. Apples can be eaten with the skin because the skin on the
apples and meat are substances polyphenols, the antioxidant substances that
help protect cells in the body of the change and also free radicals that can
cause heart disease.
3.) Salmon
Mackerel, salmon and sardines are some healthy foods that
contain omega-3 fatty acids and have benefit to raise good cholesterol in the
body, and keeping cholesterol levels in the body to stay healthy. By eating
fish that contain healthy oils such as omega-3, 2 to 3 times a week can help in
lowering cholesterol. Type of fatty acid that could reduce consumption of fats
that are not good for health, such as triglycerides and risk of irregular
heartbeat may be reduced by consuming these healthy fatty acids.
4.) Nuts
Nuts have a variety of types, such as beans, lentils,
peas, and beans. In this type of nuts are available in soluble fiber. In
addition, nuts contain healthy protein, low fat and also many other nutrients
beneficial for health. You can consume these nuts to mix
it into soups or can be steamed. By eating nuts desire to eat can be controlled
because these foods will make you feel full longer. If so, then your weight can
also be lowered.
5.) Almond
Almonds or almonds are foods that are low in cholesterol
and is good for heart health. The content of phytosterol and unsaturated fat
content is also high on almonds beneficial as lowering bad cholesterol and also
can be heart healthy. During the almonds are coated with salt or sugar almonds
good for consumption. However, because the calories in almonds is high enough,
you should limit your consumption of almonds every day.
6.) Eggplant
The stability of cholesterol in the blood can also be
maintained by consuming eggplant. Besides eggplant healthy taste good and can
be made into a variety of cuisines. The content of nutrients contained in
eggplant include soluble fiber, antioxidants, vitamins and other essential
minerals that are beneficial to the body. You can cultivate eggplant by steaming,
baking or it could be as an ingredient in making stir-fries or pasta.
7.) Wheat
Breakfast in the morning you can consume wheat, by
replacing wheat breakfast into cholesterol in the body is well preserved.
Within 6 weeks of cholesterol can be lowered about 5.3% by consuming two
servings of grains. The content of beta-glucan in oats can absorb the bad
cholesterol in the body.
8.) Tea
The content of anti-oxidants and caffeine were less than
the coffee making tea (read: the benefits of green tea) were able to keep the
cholesterol in the body stay balanced. It is known that in a cup of coffee with
8 ounces of coffee contains 135 mg of caffeine, but the tea contained only
30mg-40mg each cup.
9.) Chocolate
Cholesterol levels can be reduced also by consuming dark
chocolate. A study conducted in Spain, published in 2010 in the Journal of
Hepatology, "The anti-oxidants contained in dark chocolate can reduce
damage that occurs in the blood vessels which can then threaten the health
condition of a person with cirrhosis. Dark chocolate can help in preventing the
blood vessels of the liver rupture ". According to medical experts said
that by chewing as much 100grm chocolate every day can reduce the risk of cardiovascular
events of about 21%.
10.) Spinach
Spinach is a food synonymous with Popeye, because it is
believed to add strength. It turned out that spinach contained at least 13
flavonoid compounds that can keep a person from various diseases such as
cancer, heart disease or osteoporosis.
11.) Olive Oil
Olive oil (read: the benefits of olive oil) has been
known since time has many benefits for the health of the body. The content of
monounsaturated fatty acids contained in olive oil can lower bad cholesterol
and triglycerides, without lowering the good cholesterol that exist in the
body.
Above is a food Potent Ability to Lower Cholesterol, with
the absence of information some healthy foods above can hopefully provide new
knowledge that is essential for the body to get the intake of various foods
that are healthy for the body is able to withstand the various diseases and
keep fit so that it can perform a variety of daily activities You.