High cholesterol levels can be reduced by eating healthy foods and low in calories regularly.
The cause of cholesterol is very diverse and one of them is the lack of eating healthy foods. So that the disease can affect anyone, regardless of age limit, both young above all that old.
Eating fast food in excess can raise cholesterol levels. If you are already suffering from high cholesterol, should you preserve food by eating healthy foods. Because if cholesterol is already lodged in our bodies that can cause various diseases include heart attack, and stroke.
Healthy Food for People with Cholesterol
In order to lower the level of cholesterol in the blood, you need a healthy diet that can lower cholesterol. The following foods are good for your consumption:
Fruit and vegetable. No doubt about it, if you want to be healthy you should eat more fruits and vegetables.
Fruits and vegetables are foods with low saturated fat. If you eat more than you will more feel full, thereby reducing the possibility of eating foods with saturated fat. Consumption of foods rich in fiber, such as broccoli, apples, pears, potatoes, strawberries can lower cholesterol.
Foods containing soy beans. Foods such as soy pudding without sugar, soy milk, edamame beans and tofu contains protein can reduce cholesterol in the blood. Eat as much as 0.5 ounces a day can reduce your cholesterol at least 6%.
Nuts. Peanuts can reduce cholesterol in the blood because it contains protein, vitamin E, unsaturated fats, magnesium, fiber, and potassium. You can lower your cholesterol by 5% if you eat about 1-2 ounces of nuts a day.
Avocados. The fruit is one rich in unsaturated fat content. Try to eat avocados in the form of fruit, not in the form of juice that has been mixed with sugar and milk. People with high cholesterol need to limit their intake of saturated fat. Limit saturated fat intake in women is 20 grams, whereas the limit for men is 30 grams.
Barley and oats. Eating more of these foods can both bind to cholesterol in the intestine and prevent it is absorbed by the body. This happens because these foods contain both types of fiber called beta glucan.
Consumption of about 3 grams of foods rich in beta-glucan in a day is believed to reduce cholesterol in the body. In addition to these two types of food, red beans also contain soluble fiber. You can make as breakfast porridge oats and mix it with fruit such as bananas to add the fiber content in your food.
Foods containing Lutein (for example, spinach). Lutein has a great reputation in maintaining the eye in order to avoid macular degeneration, the leading cause of blindness. Recommended only by eating half a cup of lutein-rich foods every day to keep the body protected against heart attacks by helping artery walls releasing any cholesterol that causes blockages.
Food that enriched sterol and stanol. Foods containing plant sterols and stanols are nuts, grains, vegetables, fruit, and vegetable oils, except palm oil and coconut oil. The function of these two elements is blocking the body to absorb cholesterol.
Palm oil and palm oil are vegetable oils that are rich in saturated fats. You can also take supplements containing plant sterols and stanols. Consumption of at least 2 grams of plant sterols or stanols can lower cholesterol levels in the blood of at least one-tenth.
Fish and omega-3 fatty acids. Fish such as salmon, mackerel, tuna and sardines contain omega-3 fatty acids are good for lowering blood pressure. Omega 3 does not affect the levels of bad cholesterol (LDL) blood, but it can reduce the risk of blood clots. Eat at least two to three times a week. Omega 3 reduces the likelihood of emergence of irregular heartbeat and reduce blood triglyceride levels.
Drink Tea. In tea there are many antioxidant content, whether served hot or cold. Tea consumption can prevent blood clots and help keep vessel blood relax, The main antioxidants in tea, flavonoid, have been known to prevent the oxidation of LDL cholesterol. A powerful antioxidant can lower blood pressure and reduce cholesterol levels.
High antioxidant found in green tea and black types. Suggested minimum drinking a cup of tea every day. Because in a cup of hot tea contains more antioxidants than vegetables and fruits.
Tips to lower cholesterol quickly and secure
In addition to eating healthy foods as described above, healthy lifestyle changes also help you in lowering high cholesterol. In addition to changing the diet, lowering high cholesterol can be coupled with regular exercise, maintaining a healthy weight, and quitting smoking.
Do regular exercise at least 30 minutes every day to get better benefits in the treatment period, in addition to lowering bad cholesterol (LDL) You will feel the heart and blood vessels become more healthy.
Lastly, if you are already leading a healthy life by eating healthy foods and exercising, but your cholesterol remains high, try to contact your doctor to find the best solution.