Foods That Can Lower Bad Cholesterol

There are a number of foods that can reduce levels of Low-Density Lipoproptein (LDL) or bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL), the 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 usually found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat comes from vegetable oils such as coconut milk, coconut oil, and vegetable fat. But many foods that contain unsaturated fats that are very effective in lowering cholesterol levels.

Here are foods that can lower bad Cholesterol:

1. Soybeans

Soybeans and derivatives, such as soybeans that are processed into tofu, tempeh, soy milk, and soy flour contain isoflavones, which are substances that can reduce LDL.

But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried in cooking oil or mixed with coconut milk. Because, coconut milk and cooking oil are sources of saturated fat. Agency for Food and Drug Administration USA (FDA) recommends consuming at least 25 grams of soy protein per day to lower cholesterol levels.

2. Nuts

Nuts are a source of soluble fiber which very high. Consuming soluble fiber can reduce cholesterol. Consume nuts such as chickpeas, kidney beans, long beans regularly for six weeks can reduce cholesterol levels by 10%.

3. Salmon fish

Salmon is very good because it contains Omega-3 acids can help reduce LDL and increase HDL and trigiserilda. Salmon contains EPA and DHA are good for heart health. The American Heart Association recommends at least two servings per week to get the 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, avocados are high in calories, so it must be combined with vegetables that can reduce calories.

A medium-sized avocado contains 300 calories and 30 grams of saturated fat, while normal human body needs is 1,800 calories and 30 grams of saturated 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 wore garlic to increase stamina. In modern times, garlic is used to lower cholesterol, prevent blood clots, lower blood pressure and protect the body from infection. The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.

6. Spinach

Spinach contains lots of lutein. Lutein is an important substance that can maintain the health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent grease build up in the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.

7. Margarine

Several types of margarines can lower cholesterol levels. For example margarine canola flower from seed oil.

8. Cashew, Almonds and Walnuts

Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods that are good for heart health.

9. Tea

Tea, would be drunk cold or hot, the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting. Antioxidants in tea are flavonoids can prevent LDL oxidation that lead accumulates in blood vessels. Enjoy a glass of tea every day could meet the needs of antioxidants.

10. Chocolate

Chocolate was healthy. Of course, chocolate is mixed with too much milk contains too much fat. So, choose a dark or bitter chocolate. Chocolate is healthy because it contains a lot of antioxidants and flavonoids. White chocolate, it does not contain any substances that are consumed less healthy. Flavanoid content of chocolate varies depending on where chocolate is grown and processing.

Simple Tips On How To Lower Bad Cholesterol

Sometimes you feel you've done the best to lower cholesterol, but still no luck. Maybe some of you have already tried to cholesterol-lowering drugs as a way to lower cholesterol, but what about your eating patterns? Have you changed it to be more healthy? Because even with treatment, but without the proper diet, cholesterol could remain high.

Did you know that you can reduce the levels of bad cholesterol in the body as much as 10-20 percent just by changing your diet so that your food is low in cholesterol. here are the tips:

1. Increase consumption of foods low in cholesterol, such as soybeans, kidney beans, tofu, tempeh, fresh fruit, whole grains, vegetables, and vegetable juice.

2. Make oatmeal for breakfast because many studies have shown that oatmeal is very good for lowering your cholesterol levels.

3. Replace your regular egg consumption with low cholesterol eggs, these eggs can you get in the supermarket or at the market.

4. Try changing your habits are happy to consume foods that contain lots of fat, such as fetucini bersaus cream, coconut milk berkuah foods, fried foods and offal, with a variety of vegetables sauteed with a little oil.

5. Expand the variety of food you eat celery, basil, and cilantro.

6. Replace margarine and oil consumption of less healthy oils are better for your cholesterol, such as coconut oil.

Improper food processing are also often the cause of high cholesterol. Fry dishes, whatever type of oil in the body is converted into cholesterol. The recommended Processing is boiled or steamed. To keep cholesterol levels, which should be known is principle to limit the caloric intake as needed. If we rarely move, limit calories. Prioritizing also consume food resources required by the body and can not be produced by the body, such as essential fatty acids.

How To Increase HDL Cholesterol

Most people only concentrate on the level of LDL cholesterol, without thinking about how to increase HDL cholesterol levels. HDL is known as good cholesterol because high protein content. HDL is responsible for carrying excess cholesterol carried by LDL back to the liver for processing and lowered cholesterol levels. With so, HDL plays a major role in preventing the attachment of fats and bad cholesterol in the blood vessel walls. Minimal HDL level the body needs is 60mg/dL (deciliter).

HDL (High Density Lipoprotein) is a high-density lipoprotein cholesterol, so it is heavier than other cholesterol. In contrast to LDL which can be attached to the blood vessels and cause plaque, then HDL is not so. Good cholesterol (HDL) may help reduce the risk of heart disease, because of the good cholesterol (HDL) can reduce LDL levels in the blood by bringing LDL to the liver for reprocessing. Additionally HDL also can maintain the condition of the blood vessels to cleanse the inner lining of blood vessel walls so it does not form plaques. The presence of plaque on blood vessel walls can lead to atherosclerosis and causes heart attacks and strokes.

Recommended HDL levels is more than 60mg/dl, whereas HDL levels less than 40 mg / dL is low and is not good for health. Based from many source, you can do several things below to increase HDL cholesterol  levels.

5 tips to increase HDL cholesterol

• Aerobic exercises. Light to heavy aerobic exercise can increase HDL from 5% to 10%. Harvard University researchers advised to perform aerobic exercise (brisk walking, running, cycling, swimming, etc.) five times a week, each 30 minutes. 


• Lose weight. Did you know that every weight loss of 3 kg will increase HDL levels by 1mg/dL? Especially if you choose to eat only healthy foods, the weight will quickly dropped, HDL cholesterol levels will increase.


• Quitting smoking. If you are a smoker, then stop. Because if you stop smoking the levels of HDL in the blood will increase by 15% to 20%. Of course, quitting smoking is not easy. You can try more than one strategy to quit smoking. Consult with a doctor, the doctor can provide input for your mission to stop smoking reached.


• Choosing good fats and healthy diet. Fat is one thing that you want to get rid of quickly, because fats can increase bad cholesterol. But the body needs fat and keep you still have to consume fat. Good fats that exist in Olive Oil, Canola, and fish oil, and nuts can reproduce the levels of HDL cholesterol in the blood. For a healthy diet, choose a longer decompose complex carbohydrate like brown rice and wheat than white rice or food from the starchy.


• Increase consumption of fiber-rich foods. This fiber-rich foods can be obtained from vegetables and fruit. Existing fiber in our diet will remove excess cholesterol in the stool with it. Avocados contain a lot of fat, but good fat, so it does not need to be avoided.