Best food to lower Cholesterol ...

Habits and the type of food consumed daily plays an important role in the rate affect your blood cholesterol. The better the quality of the food pattern and your day-to-day, of the more intact the balance of cholesterol and your overall health.


For that you want to be spared from cholesterol problems are well start considering antikolesterol healthy food. Here are the five best foods that help lower cholesterol and protect your heart and blood vessels.

1. Cereal / oatmeal
Oatmeal contains soluble fiber (soluble fiber), which can reduce bad cholesterol (low-density lipoprotein / LDL) you. Soluble fiber is found in other types of food such as kidney beans (kidney beans), apple, pear fruit, barley, fruits and prune. Soluble fiber, which is believed able to reduce the absorption of cholesterol in your digestion. Consume more than 10 grams of soluble fiber per day can reduce the rate of total LDL. Each 1 1 / 2 cup of cooked oatmeal that you eat contains 6 grams of fiber. If you add fruit such as bananas, you add more than 4 grams fiber.

2. Walnuts, almonds and other types.
Various studies indicate, walnut significantly lower cholesterol in the blood. These nuts contain many saturated fatty acid not double (polyunsaturated fatty acids) that can make blood vessels remain healthy and elastic. Almond nuts also have benefits that are not too different, where you can decrease cholesterol felt after about four weeks.

To lower cholesterol diet with 20 percent of calories derived from sources claimed walnut can lower LDL cholesterol rate of up to 12 percent. Nuts are generally high berkalori so only with surrounding handful (not more than 2 ounce or 57 grams) will give interest.

However, remember, when you mengonsumsinya with other foods do not excessive. Excessive eating tend to make you and obesity triggering heart risk.

3. Fish and fatty acid Omega-3
Many research that supports the benefits consume fish in the lower cholesterol because the acid content of fish rich in Omega-3 fat. Fatty acid Omega-3 also helps the heart with a variety of ways such as lower blood pressure and the risk of blood coagulation. In patients who have experienced a heart attack, fish oil or fatty acid Omega-3 significantly reduce the risk of sudden death.

Doctors usually recommend to eat fish at least twice in the semingguu. Sources of food that is rich Omega-3 found in the Mackerel, Herring fish, sardine, albacore tuna and salmon.

Please note, to maintain benefits for the health of fish, preferably grilled fish or burned in the oven. If you do not like fish, you can also mempeoleh Omega-3 from other foods such as ground flaxseed or canola oil.

You can also get Omega-3 fish oil or from supplements, but it certainly will not mendapatkn all the important nutrients in fish such as selenium. If you decide take supplements, remember to consider the fixed pattern of eating you and eat a low-fat meat or vegetables to replace the fish.

4. Olive Oil
Olive oil mixture contains antioxidant potential can be pressing cholesterol that without the rate of good cholesterol (HDL) you.

U.S. Food Supervisory Agency (FDA) recommends using about 2 tablespoons (23 grams) of olive oil every day to keep the heart healthy.To add olive oil on the menu, you can mix it with vegetables, seasoning liquid, or mix it with vinegar as a complement to salads. You can also use olive oil as a substitute for butter when burnish the meat.

Some research suggests that the effect of olive oil in lowering cholesterol will be greater if you choose extra-virgin olive oil or olive oil extra pure. This type of oil does not go through processing and the addition of chemical substances believed to contain more healthful antioxidants. Should avoid "light" olive oil because they usually have to go through this type of processing a variety of good that will not be the maximum.

5. Food plus plant sterol and stanol.
Many food that has been difortifikasi with sterol or stanol - substances in plants that help keep the absorption of cholesterol.

Margarine, orange juice, yogurt, or that there is difortifikasi with sterol that can lower LDL cholesterol up to 10 percent. The number of plant sterol that is required to achieve the target that at least 2 grams, which is equivalent to two portions (237 mililter) orange juice with Fortification sterol in the day.

Sterol or plant stanol added that the food will not affect the rate of Triglyceride or HDL. Sterol or stanol also will not disrupt the absorption of vitamins that dissolve in fat, such as A, D, E and K.

Source :

Bintang Mawar