What is cholesterol?
The word cholesterol is considered a scourge and should be avoided. The resulting complex compound Kolestrol body inside, and the rest from outside the body such as in the food substances that are useful to the body. Cholesterol there is two kinds, namely:LDL (low density lipoprotein) which is referred to as bad cholesterol that are harmful to the body and should be avoided,
HDL: high density lipoproteins which prevents bad cholesterol settles and don't harm the body.
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Evil kolesterolKolesterol-lowering food is the cause of the occurrence of atherosclerosis i.e. hardening the walls and pembuluhdarah erosion. Hardening in the arteries, especially the coronary blood vessels will be narrow and blocking the flow of blood that flows in it.This will increase the risk of developing coronary heart disease.
The Function Of Cholesterol
However cholesterol is required to build also the human cell walls and making hormones. Cholesterol is also a critical component to make bile acids, steroid hormones and vitamin D.Normal Cholesterol
Normal cholesterol is <200 mg/dl for total cholesterol, <100 mg/dl for bad cholesterol (LDL, the kind that can clog the arteries) and the levels of >50 mg/dl for both levels (HDL-the kind that helps clear fat from the blood).
Foods To Increase HDL
Sufferers should keep the HDL remains high, as it pertains to the low risk of heart disease.- Wheat porridge/oatmeal. Grain/high fiber Oatmeal can reduce the level of evil that exists in kolestrol body. High fiber is also found in beans, banana, Apple, pear and prune fruit. This fiber will reduce the absorption of cholesterol in the bloodstream so there happen buildup.
- Yogurt. This food is fat-free, and rich in protein, calcium, microorganisms (Lactoballius sp) that help to lower high cholesterol.
- Chocolate. Chocolate is a food for snacks, and contains antioxidants and flavonoids are useful for lowering cholesterol. Brown will also release stress or strain the body.
- Foods that are Fortified/enriched with Stanol and Sterol. Foods that are fortified with sterols or stanol (substances in plants that help hold the cholesterol absorption) of which the margarine, orange juice, or yogurt.
- Nuts . Eat more beans and reduce the potatoes. Carbohydrate dalaam potato will raise the levels of sugar in the blood. While the nuts will have plenty of fiber and a little boost sugar levels.
- Regular exercise (jogging, walking, cycling, and more). Regular physical activity each day can help lower LDL cholesterol and increase HDL. Sports will also reduce the chances of the emergence of a blockage of the arteries.
High Cholesterol-Lowering Foods
In addition, we pick 12 (twelve) the following foodstuffs and vegetables have usability for evil kolestrol-lowering (LDL). Among them are as follows.- Brown Rice. Brown rice contains Vitamin B, selenium, magnesium and phytonutrients. Brown rice can be used to lower blood fat levels. High fiber content in brown rice will also help to lower blood sugar.
- Wheat. Wheat is the cereal begizi as lowering blood cholesterol, triglycerides, and set the levels of sugar in the blood. Cholesterol levels in the blood can be lowered by consuming wheat. Wheat can be found in bread made from wheat.
- The spinach. Forage contains lutein substances useful for eye health. In addition the spinach also serves as protector of the heart health and protecting the heart of fat in blood vessels. Spinach is a vegetable-lowering cholesterol levels in the body. Spinach can be cooked as a soup, or made juice. It is advisable to eat a bowl of spinach soup or a glass of juice every day, other than cholesterol, lowering food spinach also became a powerful high blood.
- Contain high antioxidant and is known as the plant that is capable of lowering the risk of heart disease, and to prevent the oxidation of LDL. Celery can be eaten in the form of soup, or stir fry, or in bentjuk juice.
- Beans. Beans are vegetables low in fat (polyunsaturated fat) and is a great source of carbohydrates that required people with diabetes or insulin resistance. Juice string beans about one glass per day will help menjurunkan LDL, bad cholesterol and trigleserida.
- Soy. Soy and other processed like tofu, tempeh, soy flour, nutrela, nugget, and soy milk is a powerful cholesterol-lowering food. Soy contains isoflavin which serve to suppress the bad cholesterol (LDL) in order not to develop. Soy-based food sebaikn yes no cooked with plain oil, replace it with olive oil.
- Garlic. Garlic effect conferring positive toward heart health as well as lowering kolestrol high. Consumption of garlic can be through the mixture in the salad or the Spice in the food menu.
- Nuts. The nuts such as cashews, almonds, walnuts, or vegetable (vegetable long beans for example) contain polyunsaturated fatty acids are good for blood vessels and lowering cholesterol. Long beans contain plenty of fiber that slows the rate of absorption and the amount of cholesterol in the diet. Types of nuts (such as Walnuts, cashews, peanuts Hazelnuts) rich in Vitamin E, magnesium, and phytochemicals that are useful for heart health. Caution do not eat nuts that have already given the salt and sugar. Consumption of these types of nuts regularly lowers levels of kolestrol.
- Peanuts Hazelnuts. Often combined as the content of the chocolate, the taste is typical and tasteful. Monosaturated fats peanut Hazelnuts have a nutritious juntuk lower cholesterol and reduce the risk of coronary heart disease of arterial blockages.
- Sunflower Seeds. Cholesterol-lowering foods are included because they contain sterols which will lower high cholesterol levels. In everyday life made food snacks in the form of "kwaci".
- Omega 3 fish. Fish containing omega-3 fatty acids like mackerel, sardines, tuna, trout, mackerel, and salmon will lower the bad cholesterol. Omega 3 good for cardiovascular health and lower the risk of blood clots and the risk of sudden death due to heart attack. Another source of Omega-3s is canola oil.
- Salmon. Salmon will lower the bad cholesterol (LDL) and triglycerides, also contains EPA and DHA is good for heart health. In order to make cholesterol not increase avoid cooking with oil, use an oven or kiln to reduce use of oil. Salmon have omega-3s to lower blood pressure, lower bad cholesterol (LDL). Salmon can be consumed in the form of cuisine about 2 servings a week.
In addition to food choices, fruit also has a role that is not less important to lowering levels of bad cholesterol (LDL). This is 12 (twelve) fruits that have usability menjurunkan cholesterol in the body. Fruit consumption especially containing Vitamin C and beta-carotene are very necessary for cholesterol diet. That question is the fruit of all kinds of berries (Strawberries, Cranberries), oranges, mangoes, grapes, guava, pomegranate, guava red, and apples.
Fruit-Lowering High Cholesterol
This is 12 (twelve) fruits that have the benefits of lowering high cholesterol in the body.- Lime Wedges. Oranges contain flavonoids, compounds that are able to inhibit the production of LDL. There are also flavonoids in tea, broccoli, tomatoes, onions and pomegranate glazed.
- Guava/guava red. Guava is rich likopen acting in controlling the production of cholesterol. Other fruits that acts is watermelon red, red tomatoes, guava and red.
- Pomegranate. Pomegranates contain substances to lower blood cholesterol, and remove plaque in the blood stream. The pomegranate fruit is increasing the production of nitric oxide which helps reduce plaque in blood vessels.
- Mango. Mango has lots of Vitamin C can prevent oxidized bad cholesterol which makes the occurrence of plaque (hoarding) cholesterol in the body.
- Blueberry Fruit. Types of fruit ingredients fall into the category that pterostilbene berry contains antioxidants in the body of the function.
- Fruit Wine. This wine has a useful flavonoids compounds for decrease kolestrol, prevent blood clotting and warding off damage from the influx of free radicals. This fruit contains a lot of fiber and have substance catechin that can lower cholesterol.
- Avocado. Avocado source of monounsaturated fats, the kind of fat that helps improve cholesterol levels (HDL) and lowering levels of evil kolestrol (LDL). Avocado contains beta-sitosterol a type of vegetable fat that reduces the amount of cholesterol absorbed from food. Avocados can be created to juice because there are many good fats such as oleic acid, unsaturated fats, fiber and fruit that will increase your good cholesterol.
- The Olives. The content of an anti oxidant substances (substances hydroxytyrosol) can lower levels of kolestrol in blood but did not reduce the level of good cholesterol (HDL) in the body. This fruit will effect conferring positive toward heart health because it contains monounsaturated fatty acids and vitamin E which will raise levels of good cholesterol. We can consume a mixture of at least 2 (two) spoon of olive oil and olives that are mixed in the salad to increase good cholesterol in the body.
- Lemon. Lemons contain lots of Vitamin C and have a compound to reduce production of apo-B that is a kind of substances that trigger the increase of cholesterol in the blood. There are also antioxidants that contribute to reducing oxidant LDL.
- Tomato. The source of likopen is tomatoes will reduce the levels of bad cholesterol (LDL). Tomatoes can be eaten fresh, made juice, or eaten in the form of soup. Tomatoes are also food for sufferers of chronic gastritis that is very helpful.
- Strawberry . It have antioxidant substances that can ward off evil fats (LDL) oxidation and prevent adverse body. Many vineyards found in mountainous regions. More often made into juice or eat right away.
- Apples. Apple has substances beta-glucan acting in controlling the production of cholesterol. Another fruit that has the same functionality that can be eaten with the Peel such as apples and pears. Sources of soluble fiber lowers cholesterol mencebgah arteries to harden and protect the body against heart attack and stroke. Apple could have made apple vinegar. Apple vinegar can increase insulin sensitivity of type-2 diabetics. Consumption of Apple vinegar regularly will show a decrease bad cholesterol (LDL) and increase good cholesterol (HDL). Apple is a great food for diabetics is super powerful.
In addition to the list of fruits in the above, kolestetol also can be lowered with the option as a juice or drink alternative to lowering cholesterol from b ahan materials here.
- Coriander Seeds. Coriander seeds can lower cholesterol levels in the body. How, as much as two (2) tablespoons coriander seeds cooked with water, then water is drunk. For your health, drink 2 times a day, morning and night.
- Cinnamon. Cinnamon has the function of reducing blood sugar, triglycerides, excess bad cholesterol in people with type 2 diabetes. A small bundle of cinnamon boiled in a pot of water for up to 20 minutes. Pour in a glass and drink it every day. It could also be combined with green tea and black tea. The consumption of one teaspoon of cinnamon can lower blood sugar and koleterol in type-2 diabetics.
- Black tea. Black tea will prevent cancer cells and lowering high cholesterol levels in the blood. Tea contains antioxidants that can give you a sense of calm, and prevent blood clots in blood vessels. In addition there is a lot of green tea contains catechin polyphenols theanine, which helps increase the good cholesterol and prevent bad cholesterol. Enough with the four (4) tea cups are drunk throughout the day will lower the cholesterol in the body.
- Broccoli Juice. These vegetables can lower cholesterol. Fiber of broccoli will bind bile acids in the digestive tract and the bladder. Can be eaten raw as a salad, soup, or sautéed mushrooms. Can be steamed to be eaten cooked, or it could be made juice.
- Sanapis juice (vegetable-pineapple-lime). As for menjurunkan kolestrol and help heart health. A third of this fruit blend so one and ready to drink 2 times a day each morning and afternoon.
- The Rhizome Of Ginger. Ginger beneficial to warm, comfort to the body, and maintain heart health. Ginger serves also launched a blood circulation, reduce cholesterol and reduce the risk of stroke. Ginger Rhizome presented more for drinks. Could be an everyday beverage.
- Olive Oil/Olive Oil. Olive oil contains a mixture of antioxidants that can suppress the bad cholesterol without affecting the levels of good cholesterol (HDL). Olive oil contains low-density lipoproteins that are useful for lowering cholesterol. Olive oil is the most perfect (original) usually contain extra virgin provided bottled in the bottle. It is advisable to consume two spoons of olive oil, which can be eaten directly or combined in the form of a menu of dishes.
All these materials are easily obtained and is available in the nature around us. For better health, it doesn't hurt to try.
