Jakarta, high cholesterol seems to have become their own fears, so many people trying to lower it with cholesterol-lowering drugs. But there are actually natural nutrients from the foods that can lower blood cholesterol levels. Cholesterol is a fatty substance in the blood and is normally produced in the body and has many important functions.
The body actually needs cholesterol to survive. However, if the amount is excessive, there will be an increased risk of heart disease and stroke, due to a buildup in blood vessels.
Reporting from Livestrong, Wednesday (09/15/2010), here are some foods that can lower blood cholesterol levels naturally:
- Fatty fish
According to the American Heart Association, eating at least two servings of fatty fish per week can help lower cholesterol. Fatty fish such as salmon, halibut, tuna and mackerel are high in omega-3 fatty acids, have been shown to reduce levels of cholesterol and triglycerides in the blood.
In addition, fish is a good source of protein and can be used as a substitute for protein sources of high cholesterol, such as red meat. - Olive oil (olive oil)
Similarly, fish, olive oil is also an important component of food called 'Mediterranean diet'. The name was taken from an area where heart disease is rare.
Olive oil contains a mixture of antioxidants and monounsaturated fats that help lower high cholesterol levels. Olive oil can be used as a substitute for salad oil are rich in cholesterol and can also replace butter to saute vegetables.
U.S. Food and Drug Administration recommends at least 23 grams of olive oil per day or about 2 tablespoons, to benefit heart health.
- Whole wheat and whole grains are rich in fiber
Fiber is helpful in the fight against cholesterol, since it acts as a cleanser of toxins in the bloodstream. Mayo Clinic recommends at least 50-10 grams of soluble fiber per day to help reduce cholesterol.
A serving of oatmeal or whole wheat typically contains at least 2 to 6 grams of soluble fiber from total fiber.
In addition, by adding a fibrous fruit such as bananas or strawberries can add another half a gram of soluble fiber.
- Walnuts, almonds, peanuts and other nuts
Most nuts, like walnuts, almonds and peanuts have kandungna high in fiber, and can reduce cholesterol levels up to 5 percent with only a portion.
But because of the high number of calories in nuts, the FDA recommends limiting the intake of only about a handful of nuts per day.
In addition to having the ability to fight cholesterol, nuts also have nutrients that can protect the heart.