6 Foods To Lower Cholesterol

Here are 6 food for the nutritional needs each day. These foods have additional benefits because it can reduce levels of bad fats or cholesterol in your body.
-
1) Soybean. Reducing saturated fat is the best way to lower cholesterol. Replace meat and cheese with soy foods like tofu, tempeh, soy milk. The function of isoflavones in soy can help lower LDL (Low Density Lipoprotein) or bad cholesterol.
Saturated fats are not good for the heart because the liver uses saturated fat to make cholesterol. So eating foods rich in saturated fat can raise cholesterol levels, especially LDL. Consumption of at least 25 grams of soy protein every day to help lower cholesterol.
-
2) Nuts. Apart from rice bran, nuts are rich in fiber, particularly soluble, can help lower cholesterol. Eating one cup of all types of nuts every day, especially red beans or pinto beans, can lower cholesterol up to 10 percent in six weeks.
FDA and National Cancer Institute (NCI), the United States recommends consumption of 25-30 grams of fiber each day. For nuts, the consumption of five servings or more each week.

-
3) Salmon. Salmon is the best protein source for, high in omega-3 fatty acid called EPA and DHA, which is good for the heart. In addition, omega-3 fatty acids in salmon and other cold water fish can lower bad cholesterol (LDL), triglycerides, and increase levels of good cholesterol (HDL). To get omega-3, choose salmon, trout, herring, sardines, and mackerel. American Heart Association (AHA) recommends consumption of salmon, at least two servings a week.
-
4) Avocado. Avocado is a monounsaturated fat source is good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.
Even so, the avocado has a slightly higher calories. For that, don't add the avocado with a mixture of foods high in fat. American Heart Association (AHA) recommends that 15 percent of daily calories derived from monounsaturated fats, such as that contained in the avocado. This is tantamount to 30 grams of monounsaturated fat. As an illustration, an avocado contains 300 calories and 30 grams of fat.
-
5) Garlic. Research shows that garlic can lower cholesterol, prevent clotting and reduce blood pressure, and protects the body against infection. However, other studies have also shown that garlic can stop the plaque in the arteries at an early stage. To get health benefits, consumption of 2-4 cloves of fresh garlic every day.
-
6) Spinach. Spinach contains lutein, a yellow pigment found in leaves of green vegetables and egg yolks. Lutein slow the occurrence of blindness in the parents. Consumption of foods rich in lutein and a half cups each day can prevent heart attacks. Labels: Weekly Tips