10 foods that can lower cholesterol

Choosing the right food is one important part of a healthy lifestyle. It is better you do not just choose or consume food ingredients high nutritious, but also more beneficial to health such as contain substances that can erode the bad fats.

Here are 10 foods that should be selected to meet the nutritional needs each day. Besides dense in nutrients, these foods have additional benefits because it can reduce levels of bad fats or cholesterol in your body.

1. Soybean

Reducing saturated fat is the best way to lower cholesterol. Replace meat and cheese with soy foods like tofu, tempeh, soy milk. The content of isoflavones in soy can help lower LDL (Low Density Lipoprotein), aka bad cholesterol.

Saturated fats are not good for the heart because the liver uses saturated fat to make cholesterol. So eat foods rich in saturated fat can raise cholesterol levels, especially LDL. Consumption of at least 25 grams of soy protein every day to help lower cholesterol.

2. Nuts

Apart from rice bran, beans especially rich in soluble fiber, can help lower cholesterol. Eating one cup of all types of nuts per day, especially red beans or pinto beans, can lower cholesterol up to 10 percent in six weeks.

To get the best health benefits, both the FDA and National Cancer Institute (NCI), the United States recommends consumption of 25-30 grams of fiber each day. For nuts, the consumption of five servings or more each week.

3. Salmon

Salmon is the best protein source because of high omega-3 fatty acid called EPA and DHA, which is good for the heart. In addition, the content of omega-3 fatty acids contained in salmon and other cold water fish can lower bad cholesterol (LDL), triglycerides, and increase levels of good cholesterol (HDL). To get omega-3, choose salmon, trout, herring, sardines, and mackerel. American Heart Association (AHA) recommends consumption of at least two servings of salmon a week.

4. Avocado
Avocado is a monounsaturated fat source is good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.

Even so, the avocado has a slightly higher calories. For that, do not add the avocado with a mixture of foods high in fat. American Heart Association (AHA) recommends that 15 percent of daily calories derived from monounsaturated fats, such as that contained in the avocado. This is tantamount to 30 grams of monounsaturated fat. As an illustration, an avocado contains 300 calories and 30 grams of fat.

5. Garlic
Research shows that garlic can lower cholesterol, prevent clotting and reduce blood pressure, and protects the body against infection. However, other studies have also shown that garlic can stop the plaque in the arteries at an early stage. To get health benefits, consumption of 2-4 cloves of fresh garlic every day.

6. Spinach

Spinach contains lutein, a yellow pigment found in leaves of green vegetables and egg yolks. Lutein slow the occurrence of blindness in the parents. Consumption of foods rich in lutein and a half cups each day can prevent heart attacks.

7. Margarine

There are two types of margarine can help lower cholesterol levels, that is Take Control and Benecol. Unfortunately, this margarine seems to have circulated widely in Indonesia.

Take Control margarine made from plant sterols proven to lower total and LDL cholesterol levels up to 14 percent. Likewise with Benecol margarine which works like Take Control, but there are side effects that caused these two margarine, which reduces the absorption of beta-carotene.

8. Walnuts, cashews, and almonds

In a moderate-fat diet rich in monounsaturated fats in nuts, two times better for your heart than low-fat diet. Nuts also contain vitamin E, magnesium, copper, and fitokemikal related to heart health. Walnuts are also rich in omega-3.

Because nuts are high in calories, you should consume in moderate amounts. Save the beans that have been cut in the refrigerator. Sprinkle two tablespoons of cereal, a salad, or yogurt. Take two tablespoons of chopped nuts five times or a small handful as a snack 3-4 times a week.

9. Tea

Tea has antioxidant content. Several studies have shown that tea maintain the flexibility of blood vessels and prevent blood clotting. Flavonoids, the main antioxidant in tea, proved able to prevent the oxidation of LDL can form plaque on artery walls. Antioxidants can also lower cholesterol and blood pressure. We recommend the consumption of one cup of tea every day.

10. Chocolate

To get the effect on heart health, choose black or brown that is not sweet. Compared with milk chocolate, dark chocolate contains three times more flavonoids which are antioxidants. White chocolate contains no flavonoids.

Eat one ounce (28.3 grams) of chocolate every day will increase HDL cholesterol and prevent oxidation of bad cholesterol. Remember, not too much, if not gain weight.

Posted in Healthy Food