10 Enemy Cholesterol Food Ingredients
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.
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.
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