The list of fruits and vegetables the most effective Cholesterol-lowering
See more cholesterol numbers go
up on the check Your lab results sheet might make you
start thinking of Avid-Avid consume fruit and vegetables-lowering cholesterol.
Our bodies actually need cholesterol to stay healthy. Cholesterol itself is a
compound of fats, mostly produced in the liver and the rest obtained from outside
the body through food intake. On certain
boundaries, we need cholesterol to support the work of body metabolism.
However, if cholesterol levels in the blood exceed
the normal we will be vulnerable to developing due to excessive cholesterol
deposition in blood vessels, such as stroke, heart attack, and poor blood
circulation itself.
The community we know two types
of cholesterol, i.e. "good cholesterol" and "bad
cholesterol". That we often refer to the "good cholesterol" that
is actually a High-Density Lipoprotein
(HDL), which serves to prevent the occurrence of narrowing of the arteries due
to fatty. On the contrary, that we often refer to the "bad
cholesterol" actually has the original name of Low-Density Lipoprotein (LDL), which is the main cause of the
formation of the blood vessel constriction (because it builds up in the walls
of the blood vessels).
How about simply applied? For
HDL, the higher the better it will be simply applied to health. This is because
by preventing the occurrence of narrowing of the arteries, HDL helps protect
the body from the risk of a heart attack. HDL levels of at least 60 mg/dL to be
able to perform these functions. While the HDL levels below 40 mg/dL would thus
raise the risk of heart disease in a person.
For LDL, if exceeding the normal
range then someone will be the more vulnerable are exposed to a variety of
health problems among others narrowing of the arteries, heart disease, and
stroke. This is why you must be diligent to consume fruits and vegetables
ranging from cholesterol-lowering just
now. How much does a normal LDL level?
LDL or "bad cholesterol" should be under 100 mg/dL. LDL levels
100-129 mg/dL as threshold levels of LDL which can be tolerated.
LDL levels 130-159 mg/dL are
categorized as the high threshold, whereas if the amount reached 160-189 mg/dL
has entered a high level. Then when the amount of LDL reached 190 mg/dL or more
already can be categorized as very high level. When a person's cholesterol
level is very high, in addition, he
consumes drugs that may be prescribed by the doctor, he or she must also
undergo a pattern of healthy living among others consume healthy foods (fruit
and vegetables was no exception-lowering cholesterol) as well as the diligent
exercise.
In addition to HDL and LDL
cholesterol, there is another form of triglycerides. This type of cholesterol
can increase the risk of heart disease so that the lower simply applied in
blood precisely will be the better for health (same as HDL). The amount of
triglycerides that can be categorized in a high threshold is 150-199 mg/dL, and
the number of 200 mg/dL or more is included in the high level. Some individuals
will require intensive care when triglyceride levels as much as it has in his
body.
Know the types of fruits and
vegetables to achieve Cholesterol-lowering cholesterol levels Normal
Above you see the "at a
glance" about cholesterol. As has been mentioned, to achieve normal
cholesterol levels, a person must perform a pattern of healthy living as
diligent in exercising, quitting smoking, and avoiding drinking liquor.
Regarding cholesterol also comes from food intake, avoid foods that contain
trans fats (as in fried foods, margarine, snacks) can also help to lower
cholesterol.
Fish (sardines, mackerel, salmon,
tuna), oatmeal, nuts, and olive oil are examples of foods that can help lower
bad cholesterol levels in the blood, fruit,and
vegetables is no exception. Below are the types of fruits and
vegetables-lowering cholesterol that You know:
• Cabbage
Cabbage is rich in fiber. Almost 40% of total fiber is soluble fiber, which our bodies need
cholesterol to fight. National Heart, Lung, and Blood Institute recommends that
we consume 10 to 25 grams of fiber every day dissolved as part of the diet for
lowering cholesterol. If you add 5 to 10 grams of soluble fiber daily,
cholesterol levels in your blood can fall up to 3 or 5 percent. In a cup of
cabbage alone there are around 1.8 grams of total fiber that make it one of a
choice of lowering cholesterol is vegetables.
One way of working other cabbage
in lowering cholesterol is to bind to bile acids. It is not difficult to
understand. Our hearts using cholesterol as raw material for the manufacture of
bile acids. Bile acids are itself a
special molecule that helps digestion and absorption of fats.
If bile acids in the digestive
tract, the fiber in the cabbage will bind to it. So, our hearts need to replace
bile acids that have been produced by debunking the cholesterol we reserve. As
a consequence, the cholesterol levels in the blood will decrease.
• soybean
Naturally, the content of
saturated fat in the soybean is very low
so it's no wonder if this type of foodstuff including vegetables in lowering
cholesterol. A specific protein in soybeans also helped influence how the body
regulates cholesterol produced.
Research shows that You can lower
cholesterol levels in your blood up to as much as 6% with only consume 15 grams
of soybean protein every day. Can be
taken for their benefit in lowering cholesterol levels, soybeans can be processed into tofu, tempeh or soy milk.
• nuts
Naturally, nuts are a great
source of protein, fiber, vitamin E, magnesium, potassium, and unsaturated fats
that are good for the heart. A handful of nuts or equivalent to 30-35 grams has
the potential to lower cholesterol by up to as much as 5%. Vitamin E found in
nuts also acts as an antioxidant that may help protect body cells from free
radicals, hazards make the skin look more
beautiful and healthy, as well as maintaining good fertility for both men and
women.
One of the nuts that you can
alternate as one of consumption of fruits and vegetables-lowering cholesterol
is the almond. From a study published by the Journal of Nutrition found that
among individuals who have heart pain, consuming 10 g almonds (equivalent to 8
grains of almonds) before breakfast will significantly increase HDL levels.
On the sixth week, HDL levels the
individual rose to 12-14%, while consumption of almonds is continued up to the
twelfth week, HDL levels they even increased again to 14-16%. So wait for what
again? Immediately add the nuts, especially almonds in Your diet program!
• Avocado
The next one of these types of
fruit and vegetables-lowering cholesterol is avocado. Pennsylvania State
University has ever published a study that applies a low-fat diet in adults are
divided into two groups. The first group applies a low-fat diet without the
avocado, whereas the second group applies a low-fat diet that is similar but
fitted with the addition of avocado.
As a result, individuals in the
first group experienced a decrease in LDL cholesterol levels by as much as 8
mg/dL, while the second group of individuals experienced a decrease in LDL
cholesterol levels up to 14 mg/dL or almost two times. No wonder if an avocado is highly recommended to lower
cholesterol, is not it?
You can consume the avocados in a
variety of forms: eat them raw, mixing with other types of food (toast,
smoothies, add them to a salad or even omelets), turn it into a sauce, and many
more. However, during of processing experts do not recommend to mix avocado
with sugar and/or milk because it can eliminate the benefit.
• Broccoli and carrots
For this, you know broccoli as a leafy green that therefore contains lots of calcium and folic acid, while
the carrots of course already acclaimed as one of the vegetables that can
maintain eye health because many contain vitamin a. But did you know that both
these vegetables also contain Niacin or vitamin B3?
Niacin or vitamin B3 itself can
help decrease the production of cholesterol
and helps to speed up spending on cholesterol from the body. In addition to the
carrots, broccoli and other vegetables are also a source of niacin or vitamin
B3 include asparagus, potato, and mushrooms so no wonder if nutritionists
recommend that consumption of vegetables such as Greens lowering cholesterol.
• Orange
Orange is no doubt a source of
vitamin c. we know vitamin C as an antioxidant that may protect the integrity
of cell membranes from the invasion of
germs of disease so often serve as a booster of the immune system of the body.
In addition, vitamin C can also help to
lower your bad cholesterol levels in the body. Foods that contain vitamin C
which is consecrated as the fruit and vegetables which are cholesterol-lowering
pomelo, guava, kiwi, blackberries, and peppers.
Still,
plenty of vitamin C found in other fruit and vegetable types such as mango,
pineapple (young pregnant women, on the other hand,
should refrain not to consume the pineapple as it can affect the fetus),
strawberry, and bok choy. Broccoli, vegetables that are mentioned in the
previous point also contains a lot of vitamin c. well, an awful lot is not?
Choice of fruits and vegetables that you can take advantage of to lowering
cholesterol into very varied!
• Spinach
Spinach is known as vegetables
that contain lots of iron, so highly recommended consumed by pregnant mothers
to prevent anemia. But did you know that spinach is also rich in vitamin E?
Vitamin E is not only good for your skin
but can also prevent the buildup of fat in the blood vessels and the oxidation
of cholesterol. In addition, any potato spinach contains vitamin E (well, now
you know that potatoes are not only useful as a source of carbohydrates, is not
it?)
In addition to spinach and
potatoes, of course of vitamin E can be found in fruits. Fruits contain vitamin
E and hence are classified as fruits and vegetables, among other
cholesterol-lowering papaya, plums, mangoes, kiwi, guava, and all the fruit
berry.
Now you know there are so many
types of fruits and vegetables-lowering cholesterol that you can try. There is
a presumption that we lay on society to reduce cholesterol level then any food
intake should be limited to being a "bad taste" only. The assumption,
of course, is wrong. After looking closely at the types of fruits and
vegetables on the top, no doubt you agree that everything is delicious on the
tongue,doesn't it? Good luck and feel its
benefits for you!