Cholesterol plays a role in maintaining body functions. Not only helps the body make vitamin D, HDL cholesterol is also important to help the absorption of essential fatty acids and the production of sex hormones. However, too much cholesterol, especially LDL cholesterol, it will cause the accumulation of fat in the blood vessels that eventually lead to heart attacks and stroke. Cholesterol is obat kolesterol jamkho found naturally in the body, in addition to the cholesterol also comes from food.Therefore, one key to controlling cholesterol is to limit food sources rich in cholesterol and increase the intake of foods that help lower cholesterol. Here are 5 foods that can reduce your cholesterol levels:
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1. Fish and omega-3
Diets rich in omega-3 can reduce the risk of heart disease, lower blood pressure and reduce the risk of blood clots. Some types of omega-3, such as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) found in seafood such as salmon, albacore, tuna, herring, and mackerel. Doctors recommend to eat at least two servings of fish rich in omega-3 per week. Studies of the Norwegian University of Science and Technology found that people with diebetes type 2 diabetes who consumed fish oil high doses selaam 9 weeks experienced a decrease in the size and concentration of several types of lipoprotein (cholesterol) in the body. In addition to these fish, fats both of avocado, olive and olive oil can protect against heart disease and diabetes. Twenty-six of the 30 grams of fat contained in avocado is unsaturated fats are good for the heart and can increase levels of good HDL cholesterol. In addition, linseed oil can also lower blood pressure and cholesterol.
2. Nuts
Just like fish, nuts also contain omega-3 fatty acids that can help eliminate the risk of heart disease. Nuts, such as almonds and walnuts can help lower cholesterol.Cholesterol-lowering diet which is equipped with a 1/3 cup of walnuts per day otherwise could reduce LDL cholesterol levels by 12%. Average pecan proved not only reduce levels of LDL evil koleterol but also helps maintain good cholesterol HDL. Penn State study shows that eating green sinifikan walnuts can lower LDL cholesterol levels.
3. Cinnamon
A study published in the journal Diabetes Care found that eating half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with diabetes type 2. In addition, this method also proved effective in reducing triglycerides, LDL cholesterol, and total cholesterol levels .
4. Oat and grains
The content of water soluble fiber in oats and grains are essential in lowering cholesterol levels. Doctors recommend to consume 2-4 cups of oats or barley cereal every day to get a cholesterol-lowering effect of soluble fiber (Beta Glucan) in it. In addition, the oil content in brown rice (not fiber) can also lower cholesterol.You can combine the beans with brown rice to get a complete protein that is low in saturated fat.
5. Fruits and vegetables
You must already know that fruits and vegetables rich in vitamins. Not only that, certain fruits and vegetables can also help reduce cholesterol. The fruit including apples, grapes, oranges and apricots were vegetables include cabbage, garlic, sweet potatoes. Besides free cholesterol, these foods are also rich in fiber and pectin, two elements that are proven to effectively lower cholesterol.