Saturated fat raises cholesterol and increases the more the most commonly found in food products derived from animal protein, such as meat, milk, cream, butter, and cheese. Saturated fats are not only found in animal products, but those that are derived from vegetable products such as coconut milk, coconut oil and vegetable fats.
To lower cholesterol levels or maintain cholesterol levels remained stable and normal, the most effective way is to avoid, reduce or limit the intake of foods containing saturated fats.
Here are 10 kinds of vegetables can help lower cholesterol or good food for people with cholesterol, which are:
1. Tomato.
Although classified into fruits, consuming tomatoes may help reduce levels of bad cholesterol in the body. You can make a delicious tomato juice and drink two glasses of tomato juice every day.
2. Garlic.
Although classified as spices or herbs one for every housewife. Garlic was also very effective in helping reduce levels of bad cholesterol in the body. Try to eat a clove of garlic a day to reduce levels of bad cholesterol in your body (you also can mix them into various types of cuisine you).
3. Salmon
Salmon enriched with omega 3 which can serve to lower the bad cholesterol (LDL) and triglycerides and to increase the production of good cholesterol (HDL). In addition to containing omega 3, salmon also contains EPA and DHA are very good for the health and function of the heart organ work.
4. Lime
Among a variety of orange, lemon or lime juice is the most widely-containing flavonoids. This compound is able to inhibit the production of LDL, thereby reducing the risk of heart attack. Flavonoids can also be obtained in tea, broccoli, tomatoes, soybeans, onions layered like an onion, red onion, and pomegranates.
5. Green tea.
Study in Japan found that theanine in tea hijaubermanfaat increase good cholesterol and prevent the formation of bad cholesterol. You should drink at least four cups of green tea every day for a sugar-free benefit.
6. Olive oil.
Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).
7. Coconut Oil.
Research Dr. Mary Enig MS of Nutritional Sciences and other research mentions that natural coconut oil (non-hydrogenated) increases good cholesterol (HDL).
8. Flaxseed oil.
Flaxseed oil can lower blood pressure in men with high cholesterol. In the three-month study on 59 middle-aged men, those who consume Flaxseed oil supplements every day decreased blood pressure significantly.
9. Yogurt with Probiotics.
Several studies have shown that Probiotic Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the Reabsorption of cholesterol back into the blood stream.
10. Fish and omega-3 fatty acids
Many studies say that eating fish and omega-3 fatty acids provide great benefits for health. Because the fish is enriched by omega-3 fatty acid content which serves to protect the heart by lowering cholesterol levels, lower blood pressure and reduce the risk of blood clots. Even the fish are significantly enriched with omega-3 can reduce the risk of mortality is smaller.
Health experts, said that by eating fish at least two times a week that has many kinds of processed fish such as mackerel, herring, tuna and salmon. To avoid cholesterol increased, recommended fish cooked in the oven or grilled way to reduce the use of oil.
More practical way of omega 3 can be obtained in the form of supplements derived from fish oil that is now being sold in the market with all kinds of brands.
11. Spinach
Spinach which is a lot of green vegetables contain substances that lutein is very important to the health and sharpness of eye function. In addition, spinach also serves as a protective health of the heart organ and able to protect the heart from the prevention of fat attached to the blood vessels. Therefore, no wonder a person who has advised cholesterol to diligently eating spinach every day for at least half a bowl.
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