6 Good Food Sources to Lower High Cholesterol

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kolesterol tinggi

Every food we eat, in fact contains substances that will ultimately affect health, can increase health or cause disease. One of them is high cholesterol.

In the human body there is cholesterol, which is a fat-like compound that lives naturally in almost every part of your body like the brain, nerves, muscles, intestines, liver, and heart. Cholesterol comes from two sources, produced by the liver or through the food you consume. Normal cholesterol levels recommended by doctors in general are under 200. If you are doing cholesterol levels test, make sure you get the details of HDL (good fat) and LDL (bad fat) as well. A good HDL level is 60, but the higher the rate the better for you. Meanwhile the safe LDL level is below 100.


Then, what are the sources of good food to lower high cholesterol in the body? Let's look at some good food and food sources to lower excess cholesterol in the blood


Several types of food sources to prevent high cholesterol in the body


1. Olive oil


Olive oil contains rich in monounsaturated fatty acids and vitamin E which can lower LDL cholesterol or bad fats, and raise HDL cholesterol aka good fats. A person suffering from high cholesterol should lower LDL and increase HDL, in which products or foods made from olive oil can lower cholesterol levels.

You can mix 2 tablespoons of olive oil and olives in a salad or try frying and stir-frying using olive oil.


2. Oatmeal and eat high fiber


Who does not know oatmeal? Oatmeal is actually good for health, because it contains soluble fiber that can lower LDL levels in the body. Fiber in soluble fiber soluble oatmeal can reduce cholesterol absorption into the bloodstream. Eating 10 grams of fiber from oatmeal can reduce total cholesterol including LDL cholesterol.


3. Soybeans


Food sources derived from soybeans or soybeans that have been processed, such as tofu, tempeh, soy milk or green bean milk, or soy flour. Foodstuffs made from soy, contain isoflavones that function as substances that can suppress bad cholesterol (LDL) so as not to grow more in the bloodstream.

But there are things to avoid, when processing soy foods, avoid cooking or adding regular cooking oil. Replace it with olive oil. The US Food and Drug Administration (FDA) recommends consuming at least 25 grams of soy protein per day to lower cholesterol levels.


4. Nuts


Beans are one source of food that contains very high soluble fiber. By consuming soluble fiber can reduce cholesterol. Eating nuts such as beans, red beans, long beans, or almonds regularly for 6 weeks can lower cholesterol by up to 10%.


5. Salmon


The salmon is enriched with omega 3 content that can help to lower bad cholesterol (LDL) and triglycerides and increase the production of good cholesterol (HDL). In addition to containing omega 3, salmon also contains EPA and DHA are very good for the health and function of the heart organ. A health association in the United States, concluded by eating salmon, tuna, sardines, or mackerel, at least 2 servings a week can provide a very optimal benefit in lowering bad cholesterol in the body.


6. Kuaci tasteless


Sunflower seeds are tampered with eating this hamster, who would have thought good for the body. Actually this quaci seed is an antikolesterol food. In kuaci, it contains a good copper substance for the body.

Why does the body need copper? Low dietary intake of copper, will affect the rise of bad LDL cholesterol levels, and the limited good cholesterol is absorbed into the body. So, if you hobby to eat especially fresh barbecued snacks, both pumpkin seeds and sunflower seeds, slowly can lower bad cholesterol in the body.
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