10 foods that can lower cholesterol

Many ways to lower cholesterol. Medicinal chemistry have counted effectively lower cholesterol. But of course there are side effects. You can try to lower cholesterol the natural way using plants or foods that you can use as herbal remedies. At least to support your medicine. 

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 commonly found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat derived from vegetable such as coconut milk, coconut oil, and vegetable fat. 

But many foods that contain unsaturated fats, so it is effectively lower cholesterol. 

1. Soy beans 

Soybeans and derivatives, aka soy that has been processed for example into tofu, tempe, soy milk, and soy flour contains isoflavones, a substance that can reduce LDL. 

But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried or used cooking oil mixed with coconut milk. Because, coconut milk and cooking oil is a source of saturated fat. you can also see the benefit of soy milk here.

Supervisory Agency United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol. 

2. Nuts 

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

3. Salmon Fish 

Salmon is very good because they contain Omega-3 acids, it can help reduce LDL and increase HDL trigiserilda well. Salmon contain EPA and DHA that 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, it have high-calorie avocados, so it must be combined with vegetables that can reduce calories. 

One medium sized avocado contains 300 calories and 30 grams of saturated fat while not 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. Ancient Egyptians used 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 healthy eye function and acuity. Lutein also was able to maintain heart health because it can prevent fat attached to the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results. 

7. Margarine 

Several types of margarine can lower cholesterol. For example, margarine from flower seed oil canola 

8. Cashew nuts, 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 which is closely related 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, whether to be drunk cold or hot, all the same benefits. Tea contains antioxidants that can make blood vessels relax, so avoid the clotting of blood. 

Antioxidants in tea are flavonoids can prevent LDL oxidation that lead to accumulate 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. Chocolate is healthy because it contains many antioxidants and flavonoids. White chocolate, does not contain it so that the less healthy to consume. 

The content of flavonoids in chocolate are varies depending on where it grows and processing process

source: inilah.com