Cholesterol in the body there are two kinds. The first is the Low-Density Lipoproptein (LDL), which is the bad cholesterol that can lead to plaque in blood vessels. While the second is the High-Density Lipoproptein (HDL) which is the good cholesterol, that can be utilized by the body to process vitamins to soluble fat.
To reduce levels of LDL, which is bad for health, we must reduce the foods that contain saturated fats. Saturated fat many contained in animal products such as meat, milk, cream, butter and cheese. While saturated vegetable fats can be derived from coconut oil and vegetable fat.
Effective way to reduce levels of cholesterol in the blood is to eat foods that contain no saturated fat. The following are some foods that can lower cholesterol effectively, because contain no saturated fat.
Tea drinks, both cold and hot, contain antioxidants that can make blood vessels relax, thus avoiding the occurrence of blood clots. Anti oxidants are very important are called flavonoids. Flavonoids can prevent oxidation, which causes LDL to accumulate in the blood. So drinking tea every day can help meet the needs of antioxidants for the body.
Avocado, besides delicious taste, also a source of unsaturated fats that can increase levels of HDL in the blood. However, consumption of avocados must be combined with vegetables because it is a fruit with high calorie content. Vegetables such function is to suppress the amount of calories. One medium sized avocado contains 300 calories and 30 grams of unsaturated fat. While the normal body needs is 1,800 calories and 30 grams of unsaturated fat per day.
Garlic has been known since long as the food which contains many substances beneficial to health. An example is the Ancient Egyptians who wore garlic to increase stamina. While important discoveries about the benefits of garlic is it can prevent cholesterol particles stuck to the walls of blood vessels. So in the present, widely consumed garlic to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection.
Nuts are a source of very high soluble fiber. Consuming soluble fiber can reduce cholesterol. According to studies, eating nuts, such as beans and lentils regularly for six weeks, can reduce cholesterol levels by 10% in the body.
Spinach has a content of lutein, which is an essential substance to maintain health and sharpness of eye function. In addition, lutein may also keep the heart healthy, because it can prevent grease build up in blood vessels. To lower cholesterol can be done by eating half a bowl of spinach every day.
Several types of margarine also known to have benefits for lowering cholesterol. Example is margarine made from canola flower seeds.
Chocolate is also a healthy food, because it contains antioxidants and flavonoids. However, should the chocolate consumed is not mixed too much milk. Because milk is a lot of fatty foods. Therefore, for lowering cholesterol, we should choose a dark and bitter chocolate.
Salmon has Omega-3 acid content which can be useful for lowering LDL and trigiserilda, and increase HDL. Salmon contains EPA and DHA which are good for heart health. The American Heart Association recommends consumption of salmon at least two servings per week, to gain the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good for lowering cholesterol.
Important ingredient in soy are isoflavones. Isoflavones are substances that can suppress the amount of LDL in the blood. However, to gain the maximum benefit, soybean processing must also be considered. Because if fried in cooking oil or mixed with coconut milk, the result will be just the opposite. Because the coconut milk and cooking oil are sources of saturated fat. Recommendations issued by the Food and Drug Administration, United States (FDA), consume at least 25 grams of soy protein per day can lower cholesterol levels.
10. Cashews, almonds, and walnuts
Cashews, almonds and walnuts contain monounsaturated fats. So the food is a source of food low in fat and good for heart health. Cashews, almonds and walnuts also contain vitamin E, magnesium, and phytochemicals which closely related to cardiovascular health. However, these foods are also high in calories. So to get the maximum benefit, the share of consumption must also be considered.