Jakarta, long known as a nutrient is fat that should be avoided because it can lead to various diseases. But there are fats that can actually increase the good cholesterol in the body, the unsaturated fats. Good fats can increase cholesterol are:
A. Vegetable oil
2. Nuts such as almonds, soybeans
3. Avocado
Unsaturated fats are found in the 3 groups could help to raise levels of good cholesterol (High Density Lipoproteins / HDL) and lowers bad cholesterol (low density lipoproteins / LDL).
Unsaturated fats can be added to the diet as a whole.
A recent study reported Canadian Medical Association Journal, the researchers tested the effect of the addition of unsaturated fat into a high-fiber diet has previously been shown to reduce LDL cholesterol in adults.
The results of participants who reduced intake of saturated fat and add the vegetables in the diet decreased LDL cholesterol by 35 percent. This compares with the benefits obtained if someone is eating a cholesterol-lowering drugs.
However, if participants are adding saturated fat in his diet, showed an average increase in HDL cholesterol by 12 percent.
"The combination of eating vegetables and monounsaturated fats will help someone do something he wants when it comes to cholesterol levels," said Dr. David Jenkins of the University of Toronto and St. Petersburg. Michael's Hospital in Ontario, Canada, as quoted by Reuters on Wednesday (03/11/2010).
Dr Jenkins advised the people to replace some types of carbohydrates are consumed, such as:
White bread and processed snacks are replaced with monounsaturated fats from nuts, avocados and olive oil.
But fat is not a magical way to lower cholesterol, but changing eating habits is the key keseluruhanlah. Therefore recommended to reduce the intake of red meat and milk, but increased intake of fish, vegetables, soy-based foods, almond and olive oil.