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Tips: Cholesterol Lowering Food List

Cholesterol is a fat that can be found in the blood and is produced in the liver that is needed by the cells in the body. Cholesterol has two types that you should know such as LDL (Low Density Lipoprotein) which will form plaques in the blood vessels and lead to clogging. Next is the type of cholesterol HDL (High Density Lipoprotein) cholesterol which is one of the best that has a function as mengkonveri soluble vitamins in the body. LDL cholesterol is often called the bad cholesterol and HDL cholesterol is known as good cholesterol.
According to the World Health Organization  the number of normal cholesterol  is> 200 mg / dl for total cholesterol <100 mg / dl utuk bad cholesterol, and> 50 mg / dl for cholesterol.
Cholesterol in the body can be increased if it is affected by an unhealthy lifestyle. It can also be influenced by foods that contain saturated fats that where the source is very easy to find them on the source of animal protein, meat, cheese, and milk.
It can also be found in vegetable protein sources such as the coconut milk, coconut oil and vegetable fats. With regards to food, here is a list of cholesterol-lowering foods. So what are these foods? Here’s the explanation.

This is Cholesterol Lowering Food List
Wheat
Wheat or whole grain rice cereal is the most nutritious and are known as foods that can lower cholesterol levels, regulating blood sugar and blood triglycerides. About 4% -10% levels of cholesterol have proven to be reduced simply by eating whole grain rice every day on a regular basis. If you do not like eating wheat directly, you can eat foods made from refined wheat such as bread.
Brown rice
Second meal is brown rice, rice species is indeed now it is almost difficult to find when properties owned are numerous and are not inferior to other types of rice. The benefits of brown rice is in addition to good use by people who want to lose weight can also help lower cholesterol levels in the body. This is because the content contained in the brown rice that is vitamin B, magnesium, selenium and phytonutrients.
Tuna fish
Although tuna is fatty fish like salmon, mackerel and sardines but it has excellent benefits to help lower cholesterol levels. This is evidenced by a study conducted by the American Heart Associations that where it is recommended to patients with high cholesterol to eat du servings of tuna per week.
Spinach
Spinach is one vegetable that can lower blood cholesterol levels are excessive. This is because in the levels of the most important substances that lutein is very useful for lowering cholesterol levels in the body. Besides spinach are also useful for protecting the heart from various damage and prevent grease build up in blood vessels that can endanger the health condition of the body.
Salmon
Salmon is further bad cholesterol lowering foods that you can consume. To lower the risk of cholesterol increased in order to avoid cooking salmon by way of frying. Salmon contains omega 3 which has the benefit of lowering cholesterol and blood pressure. The content of EPA and DHA in fish is also good for heart health.
Nuts
Next is the kind of nuts like almonds, walnuts, beans and cashews. Nuts are rich in unsaturated fatty acids double jeniuh good for keeping blood vessels healthy and certainly useful for lowering bad cholesterol. Long beans that you consume are rich in fiber can slow the rate and amount of absorption of cholesterol in the diet. While these types of nuts, such as peanuts hazelnuts, walnuts and cashews contain magnesium, vitamin E and other nutrients that are useful to keep the heart in order to stay healthy.
Olive fruit
If the oil has properties that are good for health and beauty, the fruit also have the same benefits. This is because olive oil is made from olive fruit extract. the content of antioxidants in olive oil can lower LDL cholesterol but did not reduce HDL cholesterol. It also has a good effect on heart health because it contains monounsaturated fatty acids. The trick consume olives mixed into the salad and add 2 tablespoons of olive oil.
Avocado
Besides olives, avocados also have the same benefits. This is because avocados are sources of monounsaturated fats are effective for lowering bad cholesterol. Compared to be consumed directly, avocado is more often used as a juice. Not only that, the high fiber content in avocado are also useful for digestion.

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