Choose the right foods is an important part of a healthy lifestyle. It is best not just choose the ingredients and eating nutritious food, but also more beneficial to health such as contain substances that can erode the bad fats.
Here are 10 foods that should be selected to meet the daily nutritional needs. Nutrient dense addition, these foods have additional benefits because it can reduce fat levels or bad cholesterol in your body.
Reducing saturated fat is the best way to lower cholesterol.Replace the meat and cheese with soy foods like tofu, tempeh, soy milk. The content of isoflavones in soy may help lower LDL (low density lipoprotein), also known as bad cholesterol.
Saturated fats are not good for the heart because the liver uses saturated fat to make cholesterol. So eat foods rich in saturated fat can raise cholesterol levels, especially LDL cholesterol. The consumption of at least 25 grams of soy protein daily to help reduce cholesterol.
Apart from rice bran, beans, especially rich in soluble fiber can help lower cholesterol. Eat a cup of all types of nuts per day, especially red beans or pinto beans, can lower cholesterol up to 10 percent in six weeks.
For best health benefits, both the FDA and National Cancer Institute (NCI), the United States recommends the consumption of 25-30 grams of fiber a day. Nuts, the consumption of five servings or more each week.
Salmon is the best source of protein because of the high omega-3 fatty acids called EPA and DHA, which is good for the heart.Furthermore, the content of omega-3 fatty acids contained in salmon and other cold water fish can reduce bad cholesterol (LDL), triglycerides and increase levels of good cholesterol (HDL).For omega-3, choose the salmon, trout, herring, sardines and mackerel. American Heart Association (AHA) recommends consumption of at least two servings of salmon a week.
Avocado is a monounsaturated fat source is good and can increase HDL. In addition, avocados also contain beta-sitosterol, which can reduce the amount of cholesterol absorbed from food.Combination of beta-sitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.
Still, the avocado has a slightly higher calories. To do this, do not add the avocado with a mixture of fatty foods. American Heart Association (AHA) recommends that 15 percent of daily calories from monounsaturated fats, such as that contained in the avocado.This equates to 30 grams of monounsaturated fat. For example, an avocado contains 300 calories and 30 grams of fat.
Research shows that garlic can lower cholesterol, prevent clotting and reduce blood pressure, and protects the body against infection. However, other studies have also shown that garlic can leave the plaque in the arteries at an early stage. For health benefits, consumption of 2-4 cloves fresh garlic every day.
Spinach contains lutein, a yellow pigment found in green leafy vegetables and egg yolk. Lutein slow the onset of blindness in the parents. The consumption of foods rich in lutein and a half cups a day may prevent heart attacks.
There are two types of margarine can help lower cholesterol levels, which is to take control and Benecol. Unfortunately, this margarine appear to be widely spread in Indonesia.
Take Control margarine from plant sterols found to lower total cholesterol and LDL to 14 percent. The same goes for Benecol margarine, which functions as taking control, but there are side effects that caused these two margarine, which reduces the absorption of beta-carotene.
8. Nuts, cashews and almonds
In a moderate-fat diet rich in monounsaturated fats in nuts, twice as good for the heart than low-fat diet. Nuts also contain vitamin E, magnesium, copper and fitokemikal related to heart health. Nuts are also rich in omega-3 fatty acids.
Because nuts are high in calories, you should eat in moderation.Save the grains that have been cut in the refrigerator. Sprinkle two tablespoons of cereal, a salad or yogurt. Take 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 retain the flexibility of blood vessels and prevent blood clotting.Flavonoids, the main antioxidant in tea, proved capable of preventing the oxidation of LDL can form plaque in artery walls.Antioxidants may also lower cholesterol and blood pressure. We recommend eating a cup of tea every day.
For the effect on heart health, choose black or brown color that is not sweet. Compared with milk chocolate, black chocolate contains three times more flavonoids are antioxidants. White chocolate contains no flavonoids.
Eat one ounce (28.3 grams) of chocolate every day increases HDL cholesterol and prevent oxidation of bad cholesterol. Remember, too, if not the weight gain.