healthy-own.blogspot.com - If you are one of millions of people in the world who have high cholesterol, you may be pleased to know that there are foods that can control cholesterol in the blood.
Cholesterol diet is advised to avoid oils and fats, but the fact still remains necessary body fat. To that end, replace your fat with fat have higher nutrient. Actually, the key dietary cholesterol is to combine a couple of types of food from different food groups.
1. Olive oil and olive products
Olive oil is rich in monounsaturated fatty acids and vitamin E, which can lower LDL or bad cholesterol and raise HDL cholesterol.
A person with high cholesterol should lower LDL and raise HDL where Olive products can do. Mix 2 tablespoons of olive oil and olive fruit to salads to raise good cholesterol in the body.
2. Grains and Pulses
Grains including soybeans, lentils, etc. that contain high fiber. Grains are generally very low in fat and contain no cholesterol at all.
Moreover, grains have a low glycemic index and it means that it needs a long time to digest this food in the stomach so that you do not easily hungry.
Almond nuts and other nuts can lower cholesterol. Walnut with unsaturated fatty acids can keep blood vessels healthy.
Eating 43.5 g of nuts can help you lower your risk of heart disease origin beans were not given salt or sugar.
3. Fruits and Vegetables
Especially fruits and vegetables that contain vitamin C and beta-carotene are high is a good choice for your cholesterol diet. Fruits and vegetables that contain a lot of vitamin C, among others, all types of berries (such as Strawberry, Cranberry, Blueberry, and others), Oranges, Grapes, Mango, Broccoli, and Guava.
If you want to choose fruits and vegetables containing beta-carotene high, then Persimmon, Apricot, Mango, Carrot, Pumpkin, Broccoli and spinach are the main options
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4. Foods with Omega 3 and Fish
Research has shown that by eating fish three times or more a day can reduce the risk of heart disease. This is because fish contains omega 3.
Generally, all fish contain omega 3. However, the best omega 3 can be obtained from fish Salmon, Tuna and Sardine. Better to burn or steam the fish than frying because it means adding fat frying process. Another source of omega 3 Canola oil which can be obtained at the supermarket.
5. Oatmeal and High Fiber Food
Oatmeal contains soluble fiber that can lower LDL or bad cholesterol. Soluble fiber can reduce the absorption of cholesterol into the bloodstream. Consume 10 grams of fiber can reduce total cholesterol including LDL cholesterol.
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