Foods for healthy – Fight the Cholesterol with 10 Foods Ingredients
Foods for healthy – Choosing the right foods is one important part of a healthy lifestyle. It is better that you do not just pick or consume materials are highly nutritious food, but also beneficial to health as it contains more substances that can erode the bad fats. Those are also what the Health and Beauty said.
Here are 10 foods for healthy that should be selected to meet your daily nutritional needs. Besides dense in nutrients, these foods have additional benefits because it can reduce levels of bad fat or cholesterol in your body.
Reducing saturated fat is the best way to lower cholesterol levels. Replace the meat and cheese with soy foods such as tofu, tempeh, and soymilk. The content of isoflavones in soy can help lower LDL (Low Density Lipoprotein) aka bad cholesterol.
Saturated fats are not good for the heart because the heart uses saturated fat to make cholesterol. So, by eating foods rich in saturated fat can raise levels of cholesterol, especially LDL. You should consume at least 25 grams of soy protein a day to help lower cholesterol.
Besides bran, nuts are rich in fiber, especially easy to soluble, can helping lower cholesterol. Eating one cup of any kind of nuts per day, especially red beans or pinto beans, it can lower cholesterol by 10 percent in six weeks.
To get the best health benefits, both the FDA and the National Cancer Institute (NCI) United States recommended consumption of 25-30 grams of fiber each day. For nuts, you should take the consumption of five or more servings per week.
Salmon is a great source of protein because it is high in omega-3 fatty acids called EPA and DHA, which is good for the heart. In addition, the content of omega-3 fatty acids contained in salmon and other cold water fish can lower bad cholesterol (LDL), triglycerides, and raise levels of good cholesterol (HDL). To get the omega-3, choose salmon, trout, herring, sardines, and mackerel. By eating fish at least two servings of salmon a week you can fight the cholesterol perfectly.
Avocado is a source of monounsaturated fats are good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.
However, avocado has a slightly higher calorie. For that, do not add the avocado with a mixture of high-fat foods. The American Heart Association (AHA) recommends 15 percent of daily calories taken from monounsaturated fats such as are contained in the avocado. It is tantamount to 30 grams of monounsaturated fat. As an illustration, one avocado contains 300 calories and 30 grams of fat.
Research shows that garlic can lower cholesterol, prevent clotting and lowers blood pressure, and protect the body against infection. However, other studies have also proved that garlic can stop plaque in arteries at an early stage. To get the health benefits, the consumption of 2-4 cloves of fresh garlic each day.
The foods have always been known as the foods for healthy. Spinach contains a lot of lutein, yellow substance found in the leaves of green vegetables and egg yolks. Lutein slow the occurrence of blindness in the parents. Consumption half cups of foods rich in lutein each day can help prevent heart attacks.
There are two types of margarine that can help lower cholesterol levels, namely The Take Control and Benecol ‘s margarine. Unfortunately, this margarine apparently not widely circulated in every country.
The Take Control margarine made from plant of sterols shown to lower total and LDL cholesterol levels up to 14 percent. Likewise with Benecol margarine that works like Take Control margarine, but there are side effects of both the margarines, which reduces the absorption of beta-carotene.
8. Walnuts, cashews, and almonds
Moderate-fat diet rich in monounsaturated fats in nuts, two times better for your heart than low-fat diets. Nuts also contain vitamin E, magnesium, copper, and phytochemicals associated with heart health. Walnuts are also rich in omega-3.
Because the nuts are high in calories, you should consume in moderate amounts. Save in the beans that have been cut in the refrigerator. Sprinkle as much as two tablespoons on cereals, salads, or yogurt. Take your consumption of two tablespoons of chopped nuts five times or a small handful as a snack 3-4 times a week.
Tea has antioxidant content. Several studies have shown that tea maintains the flexibility of blood vessels and prevent blood clots. Flavonoids which are a major of antioxidant in tea have shown to prevent LDL oxidation because it can form plaque on artery walls. Antioxidants also can be lower cholesterol and blood pressure. It’s recommended to consume one cup of tea per day.
To get the best effect on heart health, choose dark chocolate or unsweetened. Compared with milk chocolate, dark chocolate contains three times more flavonoids which are antioxidants. White chocolate does not contain flavonoids.
Eat 1 ounce (28.3 grams) of chocolate every day will increase HDL cholesterol and prevent oxidation of bad cholesterol. Remember, not too much, if you do not want to gain weight.
Similarly, some of the things you should care that cholesterol levels in the body can be lowered and maintained properly the threshold of cholesterol. Hopefully you can draw a lot of benefits from the above description in order to fight cholesterol with 10 foods for healthy.