10 Cholesterol-Lowering Foods

Many ways to lower cholesterol levels. Chemical-based drugs effectively lower cholesterol count. But of course there are side effects. You can try to lower cholesterol the natural way. There are a number of 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) aka good cholesterol that can be utilized the 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 is also a saturated fat comes from vegetable oils such as coconut milk, coconut oil, and vegetable fat. But many foods that contain unsaturated fats that are very effective in lowering cholesterol levels. 

1. Soybeans Soybeans and derivatives, aliases such as soybeans that have been processed into tofu, tempeh, soy milk, and soy flour contains isoflavones, which are substances that can reduce LDL. But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried in cooking oil or mixed with coconut milk. Because, coconut milk and cooking oil are sources of saturated fat. Agency for the United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol levels. 

2. Nuts Nuts are a source of soluble fiber are very high. Consuming soluble fiber can reduce cholesterol. Eating beans such as chickpeas, kidney beans, long beans regularly for six weeks can reduce cholesterol levels by 10%. 

3. Salmon Salmon is very good because they contain Omega-3 acids can lower LDL and raise HDL and trigiserilda. Salmon contains EPA and DHA are good for heart health. The American Heart Association recommends at least two servings per week to get the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good. 

4. Avocado Avocados are a source of unsaturated fats that can increase HDL levels. Unfortunately, high-calorie avocados, so it must be combined with vegetables that can reduce calories. One medium avocado contains 300 calories and 30 grams of unsaturated fats, while 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. Ancient Egyptians wore garlic to increase stamina. In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection. The most recent findings, garlic can prevent cholesterol particles stuck to 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 grease build up in blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results. 

7. Margarine Several types of margarines can lower cholesterol levels. Eg margarine canola flower from seed oil 

8. Cashew, Almonds, 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 yangterkait closely to heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not be greedy eating beans for maximum benefit really. 

9. Tea Tea, would be drunk cold or hot, the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting. Antioxidants in tea are flavonoids can prevent LDL oxidation that lead accumulates in blood vessels. Enjoying a glass of tea every day could meet the needs of antioxidants.

10. Chocolate Chocolate was healthy. Of course, mixed with too much chocolate milk contains too much fat. So, choose a dark or bitter chocolate. Healthy chocolate because it contains many antioxidants and flavonoids. White chocolate, it does not contain substances that are consumed less healthy. The content of flavonoids in chocolate varies depending on where the chocolate is growing and the processing process.