Cholesterol is no longer just a problem of parents, even at a young age was a person may suffer from cholesterol. The causes vary and one of them is the lack of eating healthy foods.
Eat lots of fast food can raise cholesterol levels. If cholesterol is already lodged in your body, it can cause heart attacks, strokes and other diseases. If you are already suffering from high cholesterol, should you preserve food by eating healthy foods.
Healthy Food For High Cholesterol Patients
In order to lower the level of cholesterol in the blood, you need a healthy diet that can lower cholesterol. Here is a good food for your consumption:
1. Foods containing soy beans. Foods such as soy pudding without sugar, soy milk, edamame beans and tofu contains protein can reduce cholesterol in the blood. Consume as much as 0.5 ounces a day can reduce your cholesterol at least 6%.
2. Fruit and vegetables. No doubt about it, if you want to be healthy you should eat more fruits and vegetables. Why Because fruits and vegetables are foods with low saturated fat. If you eat more then you will be feel full, thereby reducing the possibility of eating foods with saturated fat. Consumption of foods rich in fiber such as broccoli, apples, pears, potatoes, strawberries and eggplant can lower cholesterol.
3. Nuts. Nuts can reduce cholesterol in the blood because it contains protein, vitamin E, unsaturated fats, magnesium, fiber, and potassium. You can lower your cholesterol by 5% if you eat about 1-2 ounces of nuts a day.
4. Wheat and oatmeal. Eating more whole grain can bind cholesterol in the intestine and prevent it absorbed by the body. This occurs because the grain contains fiber called beta glucan. Consumption of about 3 grams of foods rich in beta glucan a day believed to reduce cholesterol in the body. In addition to wheat, red beans also contain soluble fiber. You can make a breakfast of oatmeal and mix them with fruit like bananas to add the fiber content in your food.
5. Fish and omega-3 fatty acids of fish such as salmon, mackerel, tuna, and sardines contain omega-3 fatty acids are good for lowering blood pressure. Omega 3 does not affect the levels of bad cholesterol (LDL) blood, but it can reduce the risk of blood clots. Eat at least two to three times a week. Omega 3 reduces the possibility of attack irregular heartbeat and reduce blood triglyceride levels.
6. Avocado. The fruit is one that is rich in unsaturated fat content. Try to eat avocados in the form of fruit, not in the form of juice that has been mixed with sugar and milk. Patients with high cholesterol should limit their intake of saturated fat. Limit saturated fat intake in women is 20 grams, whereas the limit for men is 30 grams.
7. Fortified foods plant sterols and stanols. The function of these two elements is blocking the body to absorb cholesterol. Foods containing plant sterols and stanols are nuts, grains, vegetables, fruit, and vegetable oils, except for palm oil and coconut oil. Palm oil and coconut oil is a type of vegetable oil that is rich in saturated fats. You can also take supplements containing plant sterols and stanols. Consumption of at least 2 grams of plant sterols or stanols can lower cholesterol levels in the blood of at least one-tenth.
Each meal described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing diet, lowering high cholesterol can be coupled with regular exercise, maintaining a healthy weight, and stop smoking.
But if you already live a healthy life by eating healthy foods and exercising, but your cholesterol is still high, try to contact your doctor.
0 Komentar