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MyBacklink86 - There are several types of foods to lower cholesterol that you can consume regularly. Apart from being healthy, these foods are also easy to process.
This type of food contains fiber which is easily soluble and binds cholesterol, and flushes it out of the body.
High cholesterol is a condition that needs to be watched out for, because it can increase the risk of heart disease. Apart from genetic factors, the food you consume can also cause high cholesterol levels in your body. However, there are also foods that can help you lower your cholesterol, you know. For those of you who have high cholesterol levels, consider the types of cholesterol-lowering foods below.
Types of foods to lower cholesterol
What types of food can you consume to help lower cholesterol in the body? Here's the list:
These Five Foods Can Lower Cholesterol
1. Fruits and Berries
Fruit is a heart-healthy food for several reasons.
The first reason is because there are many types of fruit that are rich in soluble fiber which can help lower cholesterol levels. The fruit works by helping the body get rid of cholesterol and stopping the liver from producing these compounds. Fruits, such as apples, grapes, citrus fruits, and strawberries contain pectin or a type of soluble fiber which can reduce cholesterol levels by up to 10 percent.
In addition, fruit also contains bioactive compounds that can prevent heart disease and other chronic diseases because it has antioxidant properties and anti-inflammatory effects. Eating berries and grapes which are sources of these plant compounds can help increase good cholesterol and lower bad cholesterol naturally.
2. Dark Chocolate and Chocolate
There is good news for you chocolate lovers. Research has verified that dark chocolate and cocoa can lower bad cholesterol levels.
In one study, healthy adults who drank cocoa drinks twice a day for a month experienced a decrease in bad cholesterol and blood pressure, as well as an increase in good cholesterol. Dark chocolate and chocolate can also protect bad cholesterol from the oxidation process which is the main cause of heart disease.
However, most chocolates are also high in sugar which can have a negative impact on the heart. Therefore, choose chocolate or dark chocolate with a cocoa content of 75–85 percent or higher.
3. Garlic
Not only as a cooking ingredient, garlic has also been used as medicine since ancient times. This is because garlic contains powerful plant compounds, such as allicin, which can lower high blood pressure and cholesterol. You can consume garlic directly to get these benefits.
4. Soybeans
Soybeans are a type of legume that are believed to be beneficial for heart health. An analysis of 35 studies shows that soy can lower bad cholesterol and total cholesterol, as well as increase good cholesterol.
So, you can eat processed soy foods, such as tofu, tempeh, oncom, soy milk and others as much as 25 grams a day to reduce high cholesterol.
5. Vegetables
Vegetables are also very good food for heart health. They are rich in fiber and antioxidants, and are low in calories which are essential for maintaining an ideal body weight. Some vegetables, such as okra, eggplant, carrots and potatoes, are rich in pectin, or soluble fiber, which can lower cholesterol. Vegetables also produce various plant compounds that are useful for providing protection against heart disease.
Healthy lifestyle to lower cholesterol
Apart from eating foods that can lower cholesterol, a healthy lifestyle is also important for reducing bad cholesterol levels in the body. Here are some life patterns that can be applied:
1. Stop smoking
Quitting smoking can increase levels of good cholesterol in the body. In the end, this condition helps improve blood circulation and also stabilizes blood pressure.
2. Exercise regularly
Exercising regularly can lower bad cholesterol levels in the body. Spend at least 30 minutes a day, at least 5 times a week, to experience the benefits.
Those are five types of foods that can help you lower cholesterol naturally.
