Bismillahirahmanirahim , something a good info to share to all my readers ,Your cholesterol levels are high enough after the check-up yesterday? Do not panic, because in fact high levels of LDL (bad cholesterol) do not always have to be cured with drugs. You can lower LDL by exercising regularly and eating vegetables lowering cholesterol.
As we want to know ,What's cholesterol? why should be lowered?
Indeed, not all types of cholesterol are bad and should be lowered. Why is that? Because his cholesterol was found in every cell of the body and has important natural functions. Cholesterol exists because the body is produced, but these substances can also be taken out of food consumed. Cholesterol is oil based, whereas water-based blood. Therefore, cholesterol and blood can not be mixed directly, and therefore required an intermediary, namely lipoprotein. With the lipoprotein, the cholesterol can be streamed to the whole body.
Accordingly, it is divided into two types of cholesterol:
- Low-density lipoprotein (LDL - cholesterol being transported are "bad" cholesterol).
- High-density lipoprotein (HDL - cholesterol is transported is 'good' cholesterol).
So in our mind How to lower cholesterol?
We lower the bad cholesterol by reducing intake of foods rich in saturated fats. The reason, often using saturated fatty liver as a material for producing cholesterol. This means that the more the consumption of saturated fats, it has been rising also lower blood cholesterol levels, especially LDL. As for raising good cholesterol, then we need to exercise regularly and eat foods that contain fiber, antioxidants, and vitamins. Substances like this are found in fruits and vegetables.
Cholesterol Lowering vegetables Here's some food from the list of vegetables that can lower bad cholesterol:
- Green leafy vegetables
Green leafy vegetables have a high content of antioxidants. Food sources of phytogreen also help the body resist damage caused by free radicals, delay aging, and keep blood vessels supple and healthy.
Most green leafy vegetables such as spinach and kale are also low in calories so friendly for weight consumers. And although almost all the vegetables should be consumed with high cholesterol, but some of them such as beets, cabbage, and broccoli, can provide maximum impact protection. Moreover, red cabbage and kale are very rich in antioxidants.
- Spinach
- Routine beans
eat beans every day can lower LDL cholesterol and triglycerides in the body. Beans is one vegetable lowering good cholesterol because it contains polyunsaturated fats that is also friendly for people with diabetes.
- Grains
Grains are very rich in fiber dissolution. So it took more time for the body to digest it, and that means you will feel full longer. This is one reason why grains are often relied upon those who want to lose weight. A study published in the Canadian Medical Association Journal found that the consumption of one serving of whole grains such as peas, red beans, black beans, chickpeas, or lentils, can reduce cholesterol by up to 5%. Another study from Arizona State University Polytechnic found that adding 90 grams of grain into the soup can decrease LDL up to 8%.
- Eggplant and okra
Good eggplant and okra are both low in calories and also contain soluble fiber in the body. Therefore, please do not hesitate to regularly eat both vegetables this cholesterol-lowering
- Nuts
Nuts are a storehouse of fat (both saturated and unsaturated) and fiber. Nevertheless, some nuts such as almonds also contain antioxidant flavonoids that can improve the health of blood vessels. There are few studies that says that nuts effective for lowering bad cholesterol because it can prevent the constriction of blood vessels. A study published in the American Journal of Clinical Nutrition, for example, found that participants who ate walnuts every day for 1 month encountered bad cholesterol levels down to 9.3%.
- Flaxseed and chiaseeds
Besides being rich in omega-3s called ALA (alpha-linolenic acid), flax and chia seeds are also high in fiber charge, both types of soluble and insoluble. The soluble fiber from these two foods are believed to help bind fat and cholesterol that does not get absorbed by the body.
- Tomatoes
Tomatoes contain lycopene, a type of carotenoid pigment that normally gives the red color on the fruit or vegetable. According to some studies, lycopene can lower cholesterol as much as 10-17%, so good for heart health and cholesterol. Tomatoes are also included in the list of 14 fruits Lowering Cholesterol Naturally
- Garlic
Over the centuries, the ancient Egyptian society always eat garlic to increase stamina. And in modern times, as now, the benefits of garlic is not only limited to protect the body against various infections, but also can lower cholesterol, blood pressure, and prevent blood clots. A study even found that garlic can stop the accumulation of plaque in blood vessels early. When it enters the body, the onion will prevent cholesterol particles stick to the walls of blood vessels.
The Key factor you must consider is when you are being treated, such as the use of cholesterol drugs, then you should consult with your doctor first before you intensify to eating certain foods.
So my conclusion in this simple tips are , almost all kinds of vegetables can lower cholesterol, so you are free to consume as needed. But the above list is a cholesterol-lowering vegetables that are superior to others. Wallahuaklam.
0 Comments:
Post a Comment