Here are some cholesterol-lowering foods



The discussion about cholesterol is endless. Cholesterol is often associated with cardiovascular diseases such as coronary heart disease, stroke, peripheral arterial disease and aortic disease.







Although, as reported by the Telegraph, not all deaths from heart attacks are caused by high cholesterol, high levels of fat in the blood can be dangerous to health.











Cholesterol is actually not a bad thing. Cholesterol is a substance whose function is important for the body.







This fat substance is known as a lipid. Lipids are produced by the liver, but can also come from food. High lipid levels are called hyperlipidemia, which can affect health conditions.







Cholesterol is of two types. Namely, the type of cholesterol that is often dangerous is also called bad cholesterol LDL (Low Density Lipoprotein). And cholesterol is not dangerous, known as HDH cholesterol (High Density Lipoprotein)







High cholesterol is usually caused by unhealthy eating patterns, and eating high levels of saturated fat in particular, and smoking. Unfortunately, people who have high cholesterol often do not show certain symptoms.







Because there is no sign of this, cholesterol is often overlooked. Because it's important to pay attention to food consumed.







Scientists say that one way to prevent high cholesterol is to go on a low carbohydrate diet. Therefore, high cholesterol is not because of high-fat foods, but because of high consumption of simple carbohydrates.







Not everyone can adopt a low-carb diet. But don't worry, Prevention reports, there are still other ways to include cholesterol-lowering foods in your daily diet, including:




Avocado






Avocados contain beta-sitosterol cholesterol, a useful vegetable fat that reduces the amount of cholesterol absorbed from food. This fruit contains high calories and low fat. In one medium-sized avocado has 300 calories and 30 grams of fat.




Black tea






Tea is not only known for its antioxidant properties against cancer. Tea can also fight high levels of bad cholesterol. According to research, black tea has been proven to drink three cups of black tea a day can reduce levels of LDL cholesterol that is not healthy.




Seeds






Researchers explained the consumption of one serving of peas per day for six weeks can reduce bad cholesterol by five percent. Grains are rich in fiber which can slow the rate and amount of cholesterol absorption. Meet the needs of grains about one third of the daily fiber needs.




Chocolate






Foods rich in antioxidants also help build good cholesterol levels. Not just any good nutritious chocolate, therefore choose dark chocolate or the content of which is above 70 percent.







Compared to milk chocolate, bitter and dark chocolate has more than three times more antioxidants. So that it can prevent blood platelets from sticking together and maybe even prevent the arteries from getting clogged.




Garlic






Garlic is included in the list of foods that reduce cholesterol. Consumption of garlic two to four cloves a day keeps cholesterol particles from sticking to the artery walls.







Other benefits of garlic are to prevent blood clots, reduce blood pressure, and protect against infections




Spinach






This popular green food contains a lot of lutein. Research shows consuming half a cup of spinach can help prevent heart attacks due to blockages caused by cholesterol.




Salmon






Salmon is known as the best source of omega3 fatty acids. The content of unsaturated fatty acids in omega 3 fish oil has a positive effect in reducing levels of triglycerides and bad cholesterol.







Consumption of salmon can increase good cholesterol (HDL) and reduce blood pressure. Some types of fish such as salmon, sardines, and herring are good to be included in the daily menu.




Oats






If you want to reduce cholesterol, the key is to change the breakfast menu. Choose oats because beta-glucans, substances in oats can absorb bad cholesterol which will then be removed by the body.




Red grapes






According to studies, red grapes used in making red wine have important effects in regulating cholesterol levels.







Grapes are rich in resveratol, vitamins C and B6, potassium and flavonoids. All of these nutrients, together, can reduce the amount of cholesterol in the blood, reduce inflammation and improve blood flow.





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