Cholesterol problems closely related to the food we eat everyday, therefore you need to know what type of cholesterol-lowering foods. The food you eat everyday has two blades, on the one hand have health benefits, but on the other hand can be harmful to health if it is not selected quickly. Bagitu also with cholesterol, where these problems are often caused by the wrong diet. The wrong diet I mean that too many foods that contain lots of bad fats. Also coupled with the lack of physical activity or exercise, make bad fats will settle in the blood vessels into plaques.
Plaque deposits due to high cholesterol in the blood can lead to a very dangerous diseases, such as hypertension , heart disease, and stroke. In today’s modern era of high cholesterol problems experienced by the people of Indonesia. Not only people who are elderly who may have high cholesterol, but young people are still too many have experienced as a result of an unhealthy lifestyle. Total cholesterol levels in the blood normally is less than 200 mg / dL. If the amount of cholesterol than normal then the person will usually experience signs or symptoms such as frequent headaches, soreness or stiffness in the nape of the neck, body fatigue, tingling legs often, and heart palpitations.
Cholesterol Lowering Food Choices You Need Organized Consumption
Food is often associated with the cause of high cholesterol. But certain foods actually have the opposite effect, which can be as cholesterol-lowering drugs. Therefore if you have high cholesterol levels in the blood, then it is advisable to consume foods below as a natural cholesterol-lowering drugs. Cholesterol-lowering meals you can choose from are as follows:
Oats or oatmeal (oatmeal) is best eaten as a cholesterol-lowering diet. These foods are rich in soluble fiber that acts to reduce the absorption of cholesterol in the blood stream so as to prevent the buildup. We may not have been so accustomed to eating wheat, but these foods can be used as an alternative staple food healthful and can maintain an ideal body weight.
Red rice is a type of cholesterol-lowering foods because they contain a substance called manacolin K. Based on the research, this substance ternnyata can act like anti-cholesterol drugs. So by eating brown rice will automatically lower the cholesterol levels in the blood. You can make brown rice as a staple food alternative to white rice. Because in addition to lowering cholesterol, brown rice contain complex carbohydrates and lots of fiber so it is very effective for weight loss.
The consumption of nuts can also be used as a way to lower cholesterol naturally. Types of beans that can be efficacious for lowering cholesterol are almonds, walnuts, peanuts hazelnuts, cashews, and beans. The nuts contain fatty acids of vegetable and included in a food that contains vitamin E , which can dissolve bad cholesterol. But you should remember is to note, written in a mixture of nuts, such as sugar, salt, or oil for frying. For this mix that often it causes high cholesterol.
Fruit and olive oil
Olives and other dairy products such as olive oil is also a cholesterol-lowering foods because they contain compounds that hydroxytyrosol is effective for lowering cholesterol. In addition, fruit or olive oil also contains unsaturated fatty acids and vitamin E can increase the good cholesterol (HDL / High Density Lipoprotein) and lower bad cholesterol (LDL / Low Density Lipoprotein)
The next cholesterol-lowering food is fish oil. Fish contains oils that are useful for lowering cholesterol. Substances contained in fish oils include omega-3 fatty acids, EPA and DHA. This type of fish is excellent for controlling cholesterol consumed are salmon, sardines, tuna, mackerel, trout, and mackerel. Consuming these types of fish may also reduce the risk of blood clots, stabilize blood pressure, and lower the risk of sudden death from heart disease and stroke.
Lemon is a fruit that contains vitamin C, antioxidants, and contain compounds that play a role in reducing substance apo-B. Apo-B is a substance that contributes to increase in cholesterol levels in the blood. Consuming lemon juice regularly can also maintain your weight in order to stay slim.
The wine is a cholesterol-lowering fruit because it contains catechins which acts to reduce bad cholesterol. In addition, the grapes also contain flavanoid compounds that prevent damage to cells caused by free radicals and prevent blood clotting.
Actual avocado contains fat, but the fat contained in avocados are good fats (unsaturated fats) that serves to the body. Avocado is also a cholesterol-lowering food because it contains good fatty acid called oleic acid, which acts to increase good cholesterol and lowering bad cholesterol. In addition, avocados also contain a substance called beta-sitosterol which is a type of vegetable fats which contribute to lowering cholesterol.
The apple is a fruit because it contains cholesterol-lowering beta-glucan which acts to control cholesterol levels in the blood. Apples also contain soluble fiber which also acts to reduce bad cholesterol. Apple vinegar can be made or referred to as apple vinegar is often used as a natural remedy to cure a variety of diseases such as diabetes / diabetes mellitus, hypertension, including for lowering LDL cholesterol.
In addition to consuming cholesterol-lowering foods such as those mentioned above, it is very important in keeping cholesterol levels in the blood is to adopt a healthy lifestyle. The pattern of life which meant, among others with physical activity / exercise regularly. In today’s modern era, the density of routine work and their means of very practical, make people reluctant to exercise. And with regular exercise will make our body is always healthy, smooth blood flow, and can lower bad cholesterol in the body.
In addition, it is no less important is to reduce the consumption of foods that play a role in improving cholesterol levels in the blood. Type of food should be reduced ie fried foods, bersantan, bowel, skin, food and drinks that contain lots of sugar, and various types of fast food / junk food. Bad habits such as smoking and drinking alcoholic beverages often can also cause an increase in cholesterol levels, and therefore avoid the habit.
You should also keep the mind in order to be calm and comfortable to avoid stress, because stress or depression is also one of the causes of high cholesterol risk. If you experience symptoms of high cholesterol you should consult a doctor to make sure your health condition and get medical treatment if needed.