Lower Bad Cholesterol

Lifestyle is one of the risk factors associated with cholesterol that can be changed. One of the changes in lifestyle that is easy to do is to choose the right food intake.
There are several types of foods that effectively increase the good cholesterol (high-density lipoproteins / HDL). HDL function remove excess cholesterol from cells and arterial walls and bring cholesterol back to the liver for disposal. Therefore, it takes awareness early to start picking out healthy foods consumed.

Reduce saturated fats
One trigger an increase in the amount and type of cholesterol is saturated fat. Food of animal origin, such as milk, cheese, meat, margarine, or cheese, usually contain saturated fats. But there is also material of plant foods containing saturated fats, such as coconut oil or palm oil.

Soybean
The US Food and Drug Administration recommends the consumption of at least 25 grams of soy protein per day to reduce cholesterol. There are many options available soy-based foods around us, ranging from tofu, tempeh, soy milk up.

Expand fiber
Research has shown that consumption of nuts every day for six weeks can reduce cholesterol by 10 percent.
Soluble fiber in water inhibits the absorption of cholesterol in the intestine that help lower the amount of cholesterol in the blood. Soluble fiber can be found in wheat, brown rice, beans, apples, carrots, and most of the vegetables and fruits.

Consumption of fish
Research shows omega-3 fatty acids found in fish, especially fish like salmon can help lower bad cholesterol and raise levels of good fats, as well as lowering triglycerides. The American Heart Association recommends eating at least two servings of fish a week.

Avocado
Avocados are a good source of unsaturated fats which can help increase good cholesterol while lowering bad cholesterol. Avocados also contain beta-sitosterol can reduce the absorption of cholesterol from food. However, avocados contain high calories, 300 calories and 30 grams of fat. Because the consumption of this fruit as a substitute for other high-fat foods.

Garlic
For hundreds of years garlic has been used by various cultures in the world. Egyptian tribes insert garlic in their diet to increase stamina.
In the modern world, the researchers managed to find out the benefits of garlic to lower cholesterol, prevent blockage of blood vessels, reducing blood pressure, and helps the body fight infection. Recent research says these ingredients prevent plaque in the arteries at an early stage, also called nano plaque.

Spinach
These vegetables are rich in lutein, a yellow pigment that is also found in green leafy vegetables and egg yolks. Reputation lutein in maintaining the vision has been well known. Recent research shows that foods rich in lutein also protects us from heart attacks by forming a protective layer of the arterial wall cholesterol attack.

Tea
Tea, whether taken in cold or hot conditions, antioxidants, flavonoids. Studies show tea also keep blood vessels relax and prevent blockage. Flavonoids in tea also showed could prevent the oxidation of bad cholesterol which causes the formation of plaque in artery walls. This powerful antioxidant may also lowers cholesterol and blood pressure.

How to cultivate
No less important in keeping cholesterol levels remained normal food processing. Although the food is selected lower cholesterol, when cooked with oil containing saturated oils, nonetheless it contains a high cholesterol diet.
Suggested food processing is the way steamed, roasted, or boiled. When you are accustomed to fried foods, reduce the portions or choose how to cook with frying oil taking in small amounts.