10 Foods To Lower Cholesterol

Many ways to lower cholesterol. Medicinal chemistry counted effectively lower cholesterol. But of course there are side effects. You can try to lower cholesterol the natural way.
There are a number of foods that can reduce levels of Low-Density Lipoproptein (LDL), aka bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL) aka good cholesterol that can be utilized the body to process vitamins are soluble in fat.
To reduce levels of LDL, you should reduce your intake of saturated fat. Saturated fats are commonly found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat derived from vegetable such as coconut milk, coconut oil, and vegetable fat.
But many foods that contain unsaturated fats, so it is effectively lower cholesterol.
1. Soy beans Soybeans and derivatives, aka soy that has been processed for example into tofu, tempeh, soy milk, and soy flour contains isoflavones, a substance that can reduce LDL.
But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried or used cooking oil mixed with coconut milk. Because, coconut milk and cooking oil is a source of saturated fat.
Supervisory Agency United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol.
2. Nuts Nuts are a source of soluble fiber are very high. Consuming soluble fiber can reduce cholesterol. Eating beans such as chickpeas, kidney beans, long beans regularly during the six weeks can reduce cholesterol levels by 10%.
3. Salmon Fish Salmon is very good because they contain Omega-3 acids can help reduce LDL and increase HDL trigiserilda well. Salmon contain EPA and DHA are good for heart health.
The American Heart Association recommends at least two servings per week to obtain maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.
4. Avocado Avocado is a source of unsaturated fats that can increase HDL levels. Unfortunately, high-calorie avocados, so it must be combined with vegetables that can reduce calories.
One medium sized avocado contains 300 calories and 30 grams of saturated fat while not a normal human body needs is 1,800 calories and 30 grams of unsaturated fat per day.
5. Garlic Since thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians used garlic to increase stamina.
In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection.
The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.
6. Spinach Spinach contains a lot of lutein. Lutein is an important substance that can maintain healthy eye function and acuity. Lutein also was able to maintain heart health because it can prevent fat attached to the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.
7. Margarine Several types of margarine can lower cholesterol. For example, margarine from flower seed oil canola
8. Cashew nuts, Almonds, and Walnuts Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods are good for heart health.
Nuts also contain vitamin E, magnesium, and phytochemicals yangterkait closely with heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not be greedy eating beans for maximum benefit really.
9. Tea Tea, want to be drunk cold or hot, all the same benefits. Tea contains antioxidants that can make blood vessels relax, so avoid the clotting of blood. Antioxidants in tea are flavonoids can prevent LDL oxidation that lead to accumulate in blood vessels. Enjoying a glass of tea every day could meet the needs of antioxidants.
10. Chocolate
Chocolate was healthy. Of course, mixed with too much chocolate milk contains too much fat. So, choose a dark or bitter chocolate. Chocolate is healthy because it contains many antioxidants and flavonoids. White chocolate, does not contain it so that the less healthy to consume.

Chocolate for Health Benefits

The word chocolate comes from xocoatl (Aztec language) which means a bitter drink. Aztecs and Maya in Mexico believe that the god of Agriculture has sent a chocolate that comes from heaven to them. Cortes then took him to Spain between the years 1502-1528, and by the Spaniards bitter drink was mixed with sugar, so it feels more comfortable. Brown then spread to France, Holland and England. In the year 1765 chocolate factory was established in Massachusetts, USA.
In the development chocolate is not only a beverage but also become the preferred snack of children, adolescents, and adults. Besides it feels good, chocolate was nutritious to make age a person becomes longer. An epidemiological study has been conducted at Harvard University students who enrolled between the years 1916-1950. By using a food frequency questionnaire collected information about the habits of eating candy or chocolate at Harvard University students.
By controlling the physical activity undertaken, smoking, and eating habits found that those who love to eat candy / chocolate age older than one year are not eating. Allegedly phenol antioxidants contained in chocolate is the reason why they can outlive. Phenol is also found in red wine that is well known as the drink is good for heart health. Brown has the ability to inhibit oxidation of LDL cholesterol (bad cholesterol) and improve immune function, which can prevent the risk of coronary heart disease and cancer.

Benefits of Drinking Milk To Lower Risk of Breast Cancer

Benefits of milk had no doubt. Almost all the nutrients found in milk of good quality. Protein and fat milk has a high ketecernaan properties. Vitamin and mineral content of milk is relatively complete.
Milk can be consumed in various forms. There is nothing in the fresh or processed form, such as milk powder or condensed milk. Humans also consume milk from food products containing milk, such as cheese, ice cream, and yogurt.
However, there are still differences of opinion about the consumption of this milk. No group has claimed that the consumption of milk every day is not good for health, especially vascular diseases such as narrowing of blood vessels. The argument is, milk increases blood cholesterol levels risk factors for heart disease. Secondly, there is a positive relationship between average milk production per capita with deaths from heart disease in some countries.
Other groups supporting the role of milk at a reduced risk of various degenerative diseases, such as heart disease, hypertension, and cancer. Recent studies in Norway to support it.
Hjartäker together with colleagues from the Institute of Community Medicine, University of Tromso, Norway, through its publication in the International Journal of Cancer, proving that mengonsumi three or more glasses of milk every day can reduce the risk of breast cancer in premenopausal women.
Through the study cohort the Norwegian Women and Cancer Study, they examined 48 844 women for six years and two months. Consumption of milk is measured by sending the form to the respondent history of food consumption. During this period, the team found 317 cases Hjartäker breast cancer patients.
It turned out that the consumption of milk since childhood negatively associated with the incidence of breast cancer when they were aged 34-39 years (premenopausal). That means that the consumption of milk since childhood can reduce the risk of breast cancer.
Consumption of milk in adulthood also reduces the risk of breast cancer after corrected by hormonal factors, body mass index, physical activity, and alcohol consumption. Women who do not consume milk run the risk of breast cancer 2 times greater than women who consumed milk 3 cups or more of milk every day.