High cholesterol levels are now so many problems regardless of age. Indeed, the body still requires cholesterol for the formation of cells and hormones. But excessive bad cholesterol is a major cause of heart disease.
Increased cholesterol levels occur for many reasons, ranging from family history to the wrong intake.
If you are having problems with cholesterol, try to eat healthy foods below because, according to the American Heart Association (AHA), cholesterol levels in the blood can be reduced by eating healthy foods. What are these foods? This is the answer.
1. Tea
Tea contains antioxidants and less caffeine than coffee. In a cup of coffee contains about 135 mg of caffeine, while tea is only about 30 to 40 mg. Tea helps keep your bones because there phytocemical content in it. These compounds also act as a major defense against bad cholesterol.
2. Salmon and Fatty Fish
Salmon fish rich in Omega 3 fatty acids play an important role in keeping cholesterol levels under control. Omega-3 fatty acids also help the heart in other ways such as lowering blood pressure and reducing the risk of blood clots. Salmon, sardines, and herring help increase good cholesterol by 4 percent.
3. Beans
Monounsaturated fats are found in nuts and seeds have the lowest fatty acid molecules and the good of the other three types of fats, such as polyunsaturated fats, saturated fats, and monounsaturated fats. Consuming nuts is a great way to add healthy fats needed by the body. Fat derived from natural nuts and not through a chemical process, it can make your heart healthier.
4. Soybean
Eating soy is very good for the heart. By adding ½ cup of soy in your diet, can help menurunan cholesterol levels as much as 8 percent. You also need to try the black beans, kidney beans, or pinto beans were able to meet one-third of the daily fiber requirement.
5. Wheat
Replacing meals with whole grain breakfast will help keep cholesterol levels better. According to the study, by eating two servings of grains per day can reduce LDL cholesterol as much as 5.3% in just 6 weeks. This is because wheat contains a substance called beta-glucan that can absorb the bad cholesterol.
6. Brown
Chocolate lovers can get excited because a pack of healthy dark chocolate is rich in antioxidants and nutrients cholesterol reducer. According to a Spanish study published in the "Journal of Hepatology" explained that the antioxidants in dark chocolate can reduce the damage that occurs in the blood vessels, which can threaten the health of a person with cirrhosis (chronic liver disease). Health experts recommend eating 100 grams of dark chocolate every day to help reduce the risk of cardiovascular disease by 21%.
7. Spinach
Vegetables are one contains about 13 kinds flovanoid can keep you from cancer, heart disease, and osteoporosis. By eating ½ cup of vegetables rich in lutein, can keep you from a heart attack.
8. Olive oil
Olive oil has many health benefits. This oil contains monounsaturated fats which can lower bad cholesterol and triglyceride levels without reducing good cholesterol. Various stages of processing delivers different varieties of olive oil, such as extra virgin, virgin, pure and pomace.
