Cholesterol is a serious health problem and make us have to limit what we can eat. But to prevent high cholesterol in the body has a solution. Try and consumption of the following five types of healthy food!
Many people say, a healthy diet is the main way to prevent the onset of bad cholesterol in the body. “Reproduce eating fruit and vegetables is one way to keep cholesterol levels remained in normal condition,” says Lisa Dorfman, a dietitian as well as the speaker for the American Dietetic Association. “By eating the right foods and discipline can make the bad cholesterol in the body decreases and increases good cholesterol,” he added.
What are good foods to prevent high cholesterol in the body? Here are 5 types of food recommended for consumption in daily diet:
Based on the results of the study, consuming a quarter cup of almonds a day can lower LDL (bad cholesterol) up to 4.4%. According to Leslie Bonci (director of sports nutrition at the University of Pittsburgh Medical Center), by eating nuts, especially almonds are very good due to the monounsaturated fat content of almonds is much better than low-fat snacks like pretzels. Of course, the calories contained was quite high, you should consume in small amounts and serve with the way the roaster without using oil.
There have been many ads that say that eating hot cereal every day can lower cholesterol. This is not nonsense, it reduced cholesterol because a high content of soluble fiber in oatmeal. “This soluble fiber that absorbs cholesterol in the body and dissolves it out of joint with dirt,” says Bonci.
Omega-3 fatty acids is one of the good fats for the body. Omega-3 fatty acids are found in many fish, especially salmon, halibut, and tuna. According to Lisa Dorfman, to get 1.5 to 3 grams of omega -3 per day you should eat about 4 ounces of salmon, so it needs 3 grams of omega-3 per day are met. To get a similar fatty acid you can also pick it up from the walnut oil or fish are sold in the market. Although the results are not as optimal as you consume salmon directly.
4. Red Wine
A glass of red wine found to contain flavanols, which proved to be anti-inflammatory or inflammation that can help to lower cholesterol levels and keep your heart. “But of course, drinking red wine with a few rules, for women should one drink a day and two glasses for men. More than that it’s not the benefits,” says Bonci. Flavanols can also be found in red grapes or juice and dark cocoa.
Soybeans, edamame, or preparations made from soy such as tofu, soy milk can help lower cholesterol and prevent new deposits. About 25 grams of soy protein per day (or about a cup of edamame) sufficient to meet the needs of the proteins needed by the body. And if you run the risk of breast cancer or prostate cancer may want to slightly reduce the amount recommended, because soy can trigger the hormone estrogen to work more.
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