Choosing the right food is one important part of a healthy lifestyle, as well as choosing cholesterol-lowering foods. It is better you do not just pick or eat the ingredients are highly nutritious food, but also more beneficial to health such as contain substances that can erode the bad fats.
Here are 10 foods that should be selected to meet the nutritional needs every day. Besides dense in nutrients, these cholesterol-lowering foods have additional benefits because it can reduce levels of bad fats or cholesterol in your body.
10 Cholesterol-Lowering Foods
Soybeans is on the first place of our cholesterol-lowering foods list. Reducing saturated fat is the best way to lower cholesterol levels. Replace meat and cheese with soy foods such as tofu, tempeh, and soy milk. The content of isoflavones in soy may help lower LDL (Low Density Lipoprotein), or bad cholesterol.
Saturated fats are not good for the heart because the heart uses saturated fat to make cholesterol. So eat foods rich in saturated fats can raise cholesterol levels, especially LDL (bad cholesterol). Consumption of at least 25 grams of soy protein every day will help lower cholesterol.
Apart from rice bran, beans especially rich in soluble fiber, is also one of cholesterol-lowering foods that can help lower cholesterol. Eating one cup of all types of nuts per day, especially red beans or pinto beans, can lower cholesterol up to 10 percent in six weeks. To get the best health benefits, both the FDA and National Cancer Institute (NCI) recommends the consumption of 25-30 grams of fiber each day. If you do have cancer try eating nuts, but chemotherapy works good as well, so check out this page on chemo side effects. For nuts, consume five servings or more of nuts each week.
Salmon is cholesterol-lowering foods because it is high in omega-3 fatty acids called EPA and DHA, which is good for the heart. In addition, the content of omega-3 fatty acids contained in salmon and other cold water fish can lower bad cholesterol (LDL), triglycerides, and increase good cholesterol (HDL). To get omega-3, choose salmon, trout, herring, sardines, and mackerel. American Heart Association (AHA) recommends consumption of at least two servings of salmon and other fatty fish per week.
Avocados are a source of monounsaturated fats, a good fats and regularly consume avocado can increase HDL (good cholesterol). In addition, avocados also contain beta-sitosterol which can reduce the amount of cholesterol absorbed from food. Combination beta-sitosterol and monounsaturated fat makes the avocado is a good cholesterol-lowering food.
Even so, the avocado has a slightly higher calories. For that, do not add the avocado with a mixture of high-fat foods. American Heart Association (AHA) recommends 15 percent of daily calories derived from monounsaturated fats such as those 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.
Research shows that garlic can lower cholesterol, prevent clotting and lowering 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 garlic health benefits as cholesterol-lowering foods, consumption of 2-4 cloves of fresh garlic every day is very recommended.
Spinach contains lutein, a yellow pigment found in leaves of green vegetables and egg yolks. Lutein slow the occurrence of blindness in the elder people. Consumption of foods rich in lutein and a half cups each day can prevent heart attacks, thus spinach can be included as cholesterol-lowering foods.
There are two types of margarine can help lower cholesterol levels, that is Take Control and Benecol. Take Control margarine made from plant sterols that are proven to lower total cholesterol and LDL by 14 percent. Likewise with Benecol margarine which works like Take Control, but there are side effects that both margarine, which is reduce the absorption of beta-carotene.
8. Walnuts, cashews, and almonds
Moderate-fat diet rich in monounsaturated fats in nuts, two times better for your heart than low-fat diet. Nuts also contain vitamin E, magnesium, copper, and phytochemical associated with heart health. Walnuts are also rich in omega-3.
Because nuts are high in calories, you should consume in moderation. Save the nuts that have been cut in the refrigerator. Sprinkle two tablespoons on cereal, salads, or yogurt. Consume two tablespoons of chopped nuts five times or a small handful as a snack 3-4 times a week to get nuts benefit as cholesterol-lowering foods.
Tea has antioxidant content. Several studies have shown that tea maintain the flexibility of blood vessels and prevent blood clotting. Flavonoids, the main antioxidant in tea, has been proved to be able to prevent the oxidation of LDL that leads to form plaques on arteries walls. Antioxidants can also lower cholesterol and blood pressure. Recommend the consumption of one cup of tea every day to get its maximum benefit as cholesterol-lowering foods.
To get the benefits of chocolate as cholesterol-lowering foods, choose black or brown chocolate that is not sweet. Compared with milk chocolate, dark chocolate contains three times more flavonoids which are antioxidants. White chocolate contains no flavonoids. Eat one ounce (28.3 grams) of chocolate every day will increase HDL cholesterol and prevent oxidation of bad cholesterol. Remember, do not too much chocolate, if you do not want to gain weight