10 Healthy & Low Cholesterol Foods
High levels of cholesterol a person has often become a trigger of health problems, and a variety of methods are used to lower the cholesterol levels. Many people choose to use chemical based drugs to lower cholesterol, but of course any chemicals certainly have side effects. Another option is to reduce levels of cholesterol in a natural way. Saturated fats are usually found in animal products, such as, meat, milk, cream, butter, and cheese. There is also a saturated fat comes from nabatimisalnya coconut milk, coconut oil, and vegetable fat. Below are low cholesterol foods that you should consume.
Soybeans and derivatives, aka soy that has been processed as a know, 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.
2. Nuts
Nuts are a source of soluble fiber which is very high. Consuming soluble fiber can reduce cholesterol. Consume nuts such as chickpeas, red beans, yardlong beans regularly for six weeks can reduce cholesterol levels by 10 percent.
3. Salmon
Salmon very good consumed because they contain 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 used garlic to increase stamina. At present, garlic is used to lower cholesterol, prevent blood clots, lower blood pressure and protect the body from infection. The results of recent studies showed that 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 can also maintain heart health because it can prevent the fat in the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.
7. Margarine
Several types of margarine can lower cholesterol levels. For example margarine from canola flower seed oil.
8. Cashew, Almonds and Walnuts
Monounsaturated fats, on the sophistication cashews, almonds, and walnuts are low-fat foods that 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 too many beans in order to get maximum benefits.
9.Tea
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. Chocolates
chocolates 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.
