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Cholesterol Lowering Foods

Many ways to lower cholesterol levels. You can try to lower cholesterol the natural way. There are some foods that can lower Lipoproptein Low-Density (LDL) or bad cholesterol, which causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL) aka good cholesterol that can be utilized the body to process vitamins are soluble in fat.

To reduce levels of LDL, you must reduce your intake of saturated fat. Saturated fats are usually found in animal products such as meat, milk, cream, butter, and cheese. There is also saturated fat comes from vegetable oils such as coconut milk, coconut oil, and fats.

1. Soybean

Eg soybean processed into tofu, soy milk, and soy flour contains isoflavones, which are substances that can reduce LDL. National Agency of the United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol levels.

2. Nuts

Nuts are a source of soluble fiber are very high. Eating soluble fiber can reduce cholesterol. Eating beans such as chickpeas, kidney beans, string beans on a regular basis for six weeks can reduce cholesterol levels by 10%.

3. Salmon

The salmon is very good because it contains Omega-3 acids that can lower LDL and increase HDL and trigiserilda. Salmon contains EPA and DHA is good for heart health. The American Heart Association recommends at least two servings per week to get the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.

4. Avocado

Avocado is a source of unsaturated fats that can increase HDL levels. Unfortunately, avocados are high in calories, so it must be combined with vegetables that can reduce calories. One medium sized avocado contains 300 calories and 30 grams of saturated fat while not a normal human body needs are 1,800 calories and 30 grams of unsaturated fat per day.

5. Garlic

Since thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians wore garlic to increase stamina. In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowering blood pressure, and protects the body from infection. The most recent findings that garlic can prevent cholesterol particles stuck to the walls of blood vessels.

6. Spinach

Spinach contains lots of lutein. Lutein is an important substance that can maintain healthy eye function and sharpness. Lutein also was able to maintain heart health because it can prevent grease build up in blood vessels. Encouraged, to eat spinach every day about half a bowl for maximum results.

7. Margarine

Some types of margarine can lower cholesterol levels. For example, margarine oil from canola flower seeds.
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