Lowering high cholesterol can be done with proper nutrition intake step . If during this diet you apply trigger high cholesterol , it is now time to change what you eat to suppress cholesterol levels .
But what is cholesterol ? Cholesterol is a fat that can be found in the blood , which takes cells. In addition to naturally produced in the body , cholesterol obtained from food .
Cholesterol is divided into two types, namely LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often called bad cholesterol, while HDL is the good cholesterol. If the LDL can increase the risk of heart disease, heart attack and stroke, the HDL to reduce the risk of the disease.
Risk of Suffering Due to High Cholesterol
Too much cholesterol into the body, is likely to accumulate in the arteries, causing the arteries to harden and begin clogged (angina). Excess cholesterol can cause heart attacks and strokes because of inflammation and blood clotting. Adjust your diet plays an important role in lowering high cholesterol.
The ability of the food in suppressing cholesterol in the body is different. There was that contain soluble fiber which binds cholesterol in the digestive tract and prevent the entry of blood circulation, and there were able to lower the level of LDL is directly due to the saturated fat content not owned.
( read also : some-foods-at-high-risk-for-high )
Food Anything Before Restricted?
Eating foods high in saturated fats can encourage increased cholesterol in the blood, for example:
fatty meatsAvoid fast foods and limit eating out. Try to eat foods that are processed and cooked at home. Thus, you can better control how much fat that enters your body.
Chicken skin
leather duck
Butter
Fried
Cakes and biscuits
Foods containing coconut oil or palm oil.
What to Eat
In order to control cholesterol levels, some of the recommended foods high in fiber and unsaturated fats can be prioritized, such as:
- Grains of wheat and various types of Cereal with epidermis intact.
- Using oils derived from crops such as canola, sunflower, and olive oil.
- About 2-3 servings of fish per week can lower LDL levels in two ways, namely as a substitute for meat and other sources of omega-3 as a suppressor of LDL.
- Legumes such as kidney beans, walnuts and almonds.
- Consumption of apples, grapes, strawberries, and oranges are rich in pectin, a soluble fiber that reduce LDL. Eggplant also contains soluble fiber high. You can also eat avocados are high in saturated fat content no.
- Eating soy and refined products from soy, such as tempeh, tofu and soy milk, can reduce cholesterol levels.
- Food that has been added to the sterols and stanols. The molecular structure of the two substances similar to cholesterol, so it can be collected together in the digestive tract. Both will prevent cholesterol is absorbed into the bloodstream, making out with leftovers. About 2 grams of plant sterols or stanols per day can reduce LDL cholesterol by about 10 percent.
Before taking cholesterol-lowering drugs , or statins , try to change the diet and remain disciplined in keeping even after cholesterol levels back down . Do not forget to exercise regularly , limit alcohol consumption and avoid smoking . All these healthy lifestyle tips will preserve and keep you from heart attacks , strokes and many types of cancer .
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