Way of life is one cause of cholesterol risk factors can be changed. One of the easy lifestyle changes to do is to choose the right food consumption.There are some foods that effectively increases good cholesterol (high-density lipoproteins / HDL). HDL function remove excess cholesterol from the cells and artery walls and carries cholesterol back to liver for disposal. Therefore, it takes awareness since the early to start picking out healthy foods consumed.
Reduce saturated fats
One of the triggers increase in cholesterol is the amount and type of saturated fat. Foods derived from animals, such as milk, cheese, meat, margarine, or cheese, usually contains saturated fat. But there are also food ingredients from plants that contain saturated fats such as coconut oil or palm oil.
Soybean
U.S. Food and Drug Administration recommends consumption of at least 25 grams of soy protein every day to reduce cholesterol. There are many options available soy-based foods all around us, ranging from tofu, tempeh, soy milk till.
Expand fiber
Research shows that consumption of nuts every day for six weeks can reduce cholesterol by 10 percent.
Fiber that dissolves easily in water inhibits the absorption of cholesterol in the intestine thus helping reduce the amount of cholesterol in the blood. Soluble fiber that can be found in wheat, brown rice, beans, apples, carrots, and most vegetables and fruits.
Consumption of fish
Research shows that omega-3 fatty acids found in fish, especially marine fish such as salmon can help reduce bad fats and increase levels of good fats, and lower triglycerides. The American Heart Association recommends eating at least two servings of fish a week.
Avocado
Avocados are the best source of unsaturated fat that can help increase levels of good cholesterol while lowering bad cholesterol. Avocados also contain beta-sitosterol can reduce the absorption of cholesterol from food. Even so, avocados contain high calories, which is 300 calories and 30 grams of fat. Therefore, the consumption of this fruit as a substitute for other foods high in fat.
Garlic
For hundreds of years garlic has been used by various cultures in the world. Spare Egypt include garlic in their diet to increase stamina.
In the modern world, the researchers managed to find out the benefits of garlic to lower cholesterol, prevent blockage of blood vessels, reducing blood pressure, and helps the body fight infection. Recent research says these ingredients prevent the occurrence of plaque in the arteries at an early stage, also called nano plaque.
Spinach
These vegetables are rich in lutein, a yellow pigment found in green leafy vegetables and egg yolks. Reputation lutein in maintaining the vision was already well known. Recent research shows lutein rich foods also protect us from heart attacks by forming a protective layer of the artery wall from cholesterol attack.
Tea
Tea, best taken in cold or hot conditions, which contain antioxidants, Flavonoids. Studies show tea also keeps blood vessels remain relaxed and prevent blockage. Flavonoids in tea also showed it can prevent the oxidation of bad cholesterol that causes formation of plaque on artery walls. This powerful antioxidant that may also lower cholesterol and blood pressure.
How to cultivate
It is also important in maintaining normal cholesterol levels are food processing equipment. Although the selected food is low in cholesterol, if cooked in oil containing saturated oil, it still contains a high cholesterol diet.
Food processing, it suggests the way steamed, grilled, or boiled. When you are accustomed to fried foods, reduce the portions or choose how to cook with sauteing that use oil in small amounts.
