37 Super Fast High Cholesterol-Lowering Foods
WHAT is cholesterol?
The word cholesterol is considered a scourge and should be avoided.
Cholesterol complex compounds produced by the body in the liver, and the rest
from outside the body as in food substances that are useful for the body.
Cholesterol has 2 (two) types, namely:
• LDL (low density lipoprotein) which is called bad cholesterol which is
harmful to the body and should be avoided,
• HDL: high density lipoprotein which prevents bad cholesterol from
settling and does not harm the body.
Bad cholesterol is the cause of atherosclerosis, which is calcification and
hardening of the blood vessel walls. Hardening of blood vessels, especially the
coronary arteries will become narrow and block the flow of blood flowing in it.
This will increase the risk of coronary heart disease (CHD).
Cholesterol function
But cholesterol is also needed by humans to build cell walls and make
hormones. Cholesterol is also an important component for making bile acids,
steroid hormones and vitamin D.
Normal Cholesterol
Normal cholesterol is <200 mg / dl for total cholesterol, <100 mg /
dl for bad cholesterol (LDL, the type that can clog arteries) and levels> 50
mg / dl for good levels (HDL-type that helps clear fat from the blood) .
Foods to Increase HDL
Patients should keep HDL high, because it is associated with a lower risk
of heart disease.
1. Oatmeal.
Oatmeal contains high fiber which can reduce the level of bad
cholesterol in the body. High fiber is also found in kidney beans, bananas,
apples, pears and prunes. This fiber will reduce the absorption of cholesterol
in the bloodstream so that there is no buildup.
2. Yogurt.
These foods are fat-free, and rich in protein, calcium,
microorganisms (Lactoballius sp) which help reduce high cholesterol.
3. Chocolate.
Chocolate is a food for snacks, and contains antioxidants and
flavonoids which are useful for lowering cholesterol. Chocolate will also
release body stress or tension.
4. Foods that are verified / enriched with Sterol and Stanol.
Foods
fortified with sterols or stanols (substances in plants that help resist
absorption of cholesterol) include margarine, orange juice, or yogurt.
5. Legumes.
Eat more nuts and reduce potatoes. Carbohydrates in potatoes
will increase blood sugar levels. While beans will have a lot of fiber and
slightly increase sugar levels.
6. Regular Sports (jogging, healthy walking, cycling, and others).
Regular
physical activity every day can help reduce LDL cholesterol and increase HDL.
Exercise will also reduce the chance of arterial blockage.
High
Cholesterol-Lowering Foods
In addition, we choose 12 (twelve) foods and vegetables that have the
following benefits for reducing bad cholesterol (LDL). Are as follows.
1. Red Rice.
Brown rice contains Vitamin B, selenium,
magnesium and phytonutrients. Brown rice can be used to reduce blood fat
levels. High fiber content in brown rice will also help reduce blood sugar.
2. Wheat.
Wheat is a nutritious cereal as a
cholesterol-lowering agent, blood triglycerides, and regulating blood sugar
levels. Cholesterol levels in the blood can be reduced by consuming wheat.
Wheat can be found in bread made from wheat.
3. Spinach.
This forage contains lutein which is useful
for eye health. In addition, spinach also functions as a protector of heart
health and protect the heart from fat in blood vessels. Spinach is a vegetable
that lowers cholesterol levels in the body. Spinach can be cooked as soup, or
made juice. It is recommended to eat a bowl of spinach soup or a glass of juice
every day, in addition to cholesterol, spinach is also a powerful high
blood-lowering food.
4. Celery
Contains high antioxidants and is known as a plant
that can reduce the risk of heart disease, and to prevent LDL oxidation. Celery
can be eaten in the form of soup, or stir-fry, or it can be in the form of
juice.
5. Beans.
Beans are low-fat vegetables (containing
polyunsaturated fats) and are a source of carbohydrates needed by diabetics or
insulin resistance. About one glass of bean juice every day will help reduce
LDL, triglycerides and bad cholesterol.
6. Soybeans.
Soybeans and other preparations such as
tofu, tempeh, soy flour, nutella, nuggets, and soy milk are effective
cholesterol-lowering foods. Soybeans contain isoflavin which serves to suppress
bad cholesterol (LDL) so it does not develop. Food made from soybeans should
not be cooked with ordinary oil, replace with olive oil.
7. Garlic.
Garlic has a positive effect on heart health
and lowers high cholesterol. Consumption of garlic can be through a mixture in
salads or herbs in the food menu.
8. Legumes.
Nuts such as cashews, almonds, walnuts, or
vegetables (for example, long bean vegetables) contain polyunsaturated fatty
acids that are good for blood vessels and reduce cholesterol. Long beans will
contain lots of fiber which slows down the rate and amount of cholesterol
absorption in food. Types of nuts (such as cashew nuts, walnut nuts, hazelnut
beans) are rich in Vitamin E, magnesium, and phytochemicals that are useful for
heart health. Be careful not to eat beans that have been given salt and sugar.
Regular consumption of beans will reduce cholesterol levels.
9. Hazelnut beans.
Often combined as the contents of
chocolate, the taste is distinctive and savory. Hazelnut has monosaturated fat
which is effective for lowering cholesterol and reducing the risk of coronary
heart artery blockage disease.
10. Sunflower Seeds.
Including cholesterol-lowering foods
because they contain sterols which will reduce high cholesterol levels. In
daily life snack foods are made in the form of "kwaci".
11. Omega Fish 3.
Fish that contain omega-3 fatty acids
such as mackerel, sardines, tuna, trout, mackerel, and salmon will reduce bad
cholesterol. Omega 3 is good for heart health and reduces the risk of blood
clots and the risk of sudden death from a heart attack. Another source of
Omega-3 is canola oil.
12. Salmon.
Salmon will reduce bad cholesterol (LDL) and
triglycerides, also contain EPA and DHA that are good for heart health. So that
cholesterol is not increased avoid cooking with oil, use an oven or combustion
to reduce oil use. Salmon has omega-3 to lower blood pressure, reduce bad
cholesterol (LDL). Salmon can be consumed in the form of around 2 servings in a
week.
In addition to food choices, fruits also have an
important role to reduce bad cholesterol (LDL). These are 12 (twelve) fruits
that have the use of lowering cholesterol in the body. Consumption of fruit,
especially those containing Vitamin C and Beta-Carotene is very necessary for
dietary cholesterol. The fruit in question is all types of berries (Strawberry,
Cranberry), oranges, mangoes, grapes, guava, pomegranates, guava, and apples.
High Cholesterol-Lowering Fruit
These are 12 (twelve) fruits that have the property of
lowering high cholesterol in the body.
1. Lime.
Oranges contain flavonoids, which are compounds
that can inhibit LDL production. Flavonoids are also found in tea, broccoli,
tomatoes, layered onions and pomegranates.
2. Guava / red guava.
Guava is rich in lycopene which
plays a role in controlling cholesterol production. Other fruits that function
together are red watermelon, red tomatoes, and red guava.
3. Pomegranate.
Pomegranate contains substances to lower
blood cholesterol, and remove plaque in the bloodstream. Pomegranates increase
the production of nitric oxide which helps reduce plaque in blood vessels.
4. Mango.
Mangga has a lot of Vitamin C that can prevent
bad cholesterol oxidized which makes the occurrence of plaque (accumulation)
cholesterol in the body.
5. Blueberry fruit.
The types of fruits included in the
berry category contain pterostilbene which has antioxidant functions in the
body.
6. Grapes.
This wine has flavonoids which are useful for
reducing cholesterol, preventing blood clots and counteracting damage caused by
the entry of free radicals. This fruit contains a lot of fiber and has catechin
substances that can reduce cholesterol
7. Avocados.
Avocados are a source
of monounsaturated fats, a type of fat that helps increase cholesterol levels
(HDL) and lowers levels of bad cholesterol (LDL). Avocados contain
beta-sitosterol, a type of vegetable fat that reduces the amount of cholesterol
absorbed from food. Avocados can be made for juice because in addition there
are many good fats such as oleic acid, unsaturated fats, and fruit fibers that
will increase good cholesterol.
8. Olive
fruit.
The content of anti-oxidants (hydroxytyrosol) can reduce cholesterol
levels in the blood but does not reduce the level of good cholesterol in the
body (HDL). This fruit will have a positive effect on heart health because it
contains monounsaturated fatty acids and vitamin E which will raise good
cholesterol levels. We can consume at least a mixture of 2 (two) spoons of
olive oil and olives mixed with salads to increase good cholesterol in the body.
9.
Lemon Orange.
Lemon contains a lot of Vitamin C and has compounds to reduce the
production of apo-B, a type of substance that triggers increased cholesterol in
the blood. There are also antioxidants that contribute to reducing LDL oxidants.
10. Tomatoes.
Tomatoes are a source of lycopene which will reduce bad cholesterol (LDL).
Tomatoes can be eaten fresh, made juice, or eaten in the form of soup. Tomatoes
are also a food for chronic ulcer patients who are very helpful.
11.
Strawberry Fruit.
Having antioxidants that can fend off bad fats (LDL) and
prevent oxidation that harms the body. Found in many mountainous gardens. More
often used as juice or eaten directly.
12. Apple.
Apples have beta-glucan substances which play a role in controlling cholesterol
production. Other fruits that have the same function that can be eaten with the
skin like apples and pears. A source of soluble fiber that lowers cholesterol
causes hardened arteries and protects the body against heart attacks and
strokes. Apples can be made with apple vinegar. Apple vinegar can improve
insulin sensitivity of type 2 diabetics. Regular consumption of apple cider
vinegar will show a decrease in bad cholesterol (LDL) and an increase in good
cholesterol (HDL). Apples are a super effective food for diabetics.
Alternative
cholesterol-lowering juice or drink from the following ingredients.
In addition to the list of fruits
above, cholestetol can also be lowered with choices as an alternative
cholesterol-lowering juice or drink from the following ingredients.
1. Coriander
Seeds.
Coriander seeds can reduce cholesterol levels in the body. How, as much
as
2 (two)
tablespoons of coriander seeds are cooked with water, then the water is drunk.
For health, drink 2 times a day morning and night.
2.
Cinnamon.
Cinnamon has the function of reducing blood sugar, triglycerides,
excess bad cholesterol in type 2 diabetics. A small bundle of cinnamon is
boiled in a pot of water for up to 20 minutes. Pour in a glass and drink it
every day. Can also be combined with green tea and black tea. Consumption of
one teaspoon of cinnamon can reduce choleterol and blood sugar in type 2
diabetes sufferers.
3. Black tea.
Black tea will prevent cancer cells and reduce high cholesterol levels in the
blood. Tea contains antioxidants that can provide a sense of calm, and prevent
blood clots in blood vessels. In addition there are green tea which contains a
lot of theanine, catechin polyphenols which have the effect of increasing good
cholesterol and preventing bad cholesterol. Enough with 4 (four) cups of tea
taken throughout the day will reduce cholesterol in the body.
4. Broccoli
Juice.
These vegetables can reduce cholesterol. Broccoli fiber will bind bile
acids in the digestive tract and bladder. Can be eaten raw as a salad, soup, or
sauteed mushrooms. Can be steamed to eat ripe, or can be made juice.
5. Juice
Sanapis (Lime-Pineapple).
Efficacious to reduce cholesterol and help heart
health. These three fruits are blended together and ready to be taken twice a
day every morning and evening.
6. Ginger
Rhizome.
Ginger is beneficial to warm, comfort the body, and maintain heart
health. Ginger also functions to promote blood circulation, reduce cholesterol
and reduce the risk of stroke. More ginger rhizomes are served for drinks. Can
be a daily drink.
7. Olive Oil
/ Olive Oil.
Olive oil contains a mixture of antioxidants that can suppress bad
cholesterol without interfering with good cholesterol (HDL). Olive oil contains
low-density lipoprotein which is useful for lowering cholesterol. The most
perfect (original) Olive Oil usually contains extra virgin in the bottle. It is
recommended to consume 2 (two) spoons of olive oil, which can be eaten directly
or combined in the form of a menu of food.
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