10 Natural Foods Can Help To Lower Cholesterol level

Healthy Food

Do you have high cholesterol level? Having a high cholesterol level is an unpleasant thing. Because of the high cholesterol in the body, can cause various diseases, one of them heart disease. There are various ways to lower cholesterol. Now a lot of drugs made of chemical fabric to lower cholesterol, you can buy at the pharmacy near your home. But of course all the chemicals have side effects. In addition to using drugs made from chemicals, there are other options that could become a mainstay for lowering your cholesterol, which reduce cholesterol levels a natural way. Eat foods that can lower cholesterol levels. There are few foods that can reduce levels of low-density Lipoproptein (LDL), aka bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL) cholesterol alias that can be utilized either body to process vitamins are soluble in fat.

To reduce levels of LDL, you should reduce your intake of saturated fat. Saturated fats are usually found in animal products, such as meat, milk, cream, butter, and cheese. There are also saturated fats derived from plant such as coconut, coconut oil, and vegetable fat.

But there are also many kinds of foods that contain unsaturated fats, so very effectively lower cholesterol levels, including:

1. Soybean. Soybeans and derivatives, aka soy that has been processed such as a tofu, tempeh, soy milk, and soy flour contains isoflavones, which is a substance that can suppress LDL. But remember, though delicious tofu and tempeh can not effectively lower cholesterol when cultivated in vain. For example, fried in oil or mixed with coconut milk jelantah. Because, coconut milk and cooking oil is a source of saturated fat. Agency Food and Drug Administration United States (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol.
2. Nuts. Nuts are a source of soluble fiber are very high. Consuming soluble fiber can reduce cholesterol. Eating nuts such as beans, red beans, long beans regularly for six weeks can reduce cholesterol levels by 10%.
3. Salmon Fish, The salmon is very good because they contain omega-3 acids can help reduce LDL and raise HDL trigiserilda well. Salmon contains EPA and DHA are good for heart health. The American Heart Association recommends at least two servings per week to obtain 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, high-calorie avocados, so that should be combined with vegetables that can suppress the calories. One medium avocado contains 300 calories and 30 grams of unsaturated fats, while a normal human body needs is 1,800 calories and 30 grams of unsaturated fat per day.
5. Garlic. Since thousands of years ago, garlic was believed to contain many substances that are good for human health. The Ancient Egyptians used garlic to increase stamina. In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowering blood pressure, and protects the body from infection. The most recent findings, garlic can prevent cholesterol particles on the walls of blood vessels.
6. Spinach. Spinach contains a lot of lutein. Lutein is an important substance that can maintain the health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent fat in the blood vessels attached. Advisable, to eat spinach every day about half a bowl for maximum results.
7. Margarine. Several types of margarines can lower cholesterol levels. For example margarine flower seeds from canola oil.
8. Made, Almon, and Walnuts. Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods are good for heart health. Nuts also contain vitamin E, magnesium, and phytochemicals which is closely related to heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not be greedy to eat peanuts really benefit maximum.
9. Tea. Tea, to be drunk cold or hot, the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting. Antioxidants in tea, the flavonoids can prevent LDL oxidation that causes blood vessels piled on. Enjoying a glass of tea every day could meet the needs of antioxidants.
10. Chocolate. Chocolate was healthy. Of course, chocolate is mixed too much milk contains too much fat. So, choose dark chocolate or bitter. Healthy chocolate because it contains many antioxidants and flavonoids. White chocolate, it does not contain substances that are consumed less healthy. Content of flavonoids in chocolate varies depending on where the chocolate is growing and processing process.

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