10 Natural Cholesterol Lowering Foods

High cholesterol levels especially LDL cholesterol levels are usually called bad cholesterol is one cause of coronary heart disease and stroke. Therefore, Cholesterol levels need to be maintained so that it is always within normal limits of below 200mg / dL. High cholesterol levels can certainly be derived by taking cholesterol-lowering drugs such as Simvastatin, Atorvastatin (Lipitor), and also Rosuvastatin (Crestor).

But for some people, consumption of cholesterol-lowering drugs can cause side effects such as disorders of the digestion, problems in the liver and muscle pain. If consumed continuously for long periods of time, these cholesterol-lowering drugs can increase the risk of damage to organs such as kidneys and livers.

In addition to taking cholesterol-lowering drugs mentioned above, Cholesterol can basically be derived by doing regular exercise and also maintain a healthy diet.

List of 10 Cholesterol-Lowering Meals

Here are 10 Types of Cholesterol-Lowering Foods that are natural and free from side effects of drugs.

1. Foods containing Unsaturated Fat

Unsaturated Fat basically consists of 2 types, namely Monounsaturated Fat and Polyunsaturated Fat. Both Unsaturated Fat is a food that is beneficial to the human body to lower Cholesterol levels and reduce the risk of heart disease. Unsaturated fats, both singular and plural, are commonly found in Olive Oil, Canola Oil and Avocado Fruits.

Eating foods containing Unsaturated Fats can reduce the levels of Kolesteral in the Body up to 18%

2. Oats (Haver)

Oats or Haver is a food that contains water soluble fiber (Soluble Fiber) so that it can lower cholesterol levels effectively.

Consuming Oats or Havers can reduce levels of Kolesteral up to 14%.

3. Green Tea

Green Tea has many benefits for the human body and is believed to wash the fat out of the human body. Consuming Green Tea without sugar on a regular basis can lower cholesterol levels of about 2% to 5%. Calorie content in Green Tea is low so it is suitable to be used as a beverage relievers in everyday life.

4. Flax seeds (Flax Flower Seeds)

Flax Seed Flax seeds are commonly found in the United States and Canada. The shape and size of Flax Seed is similar to sesame seed but Flax Seed is dark brown and golden. Flax seed or Flax seeds contain High Fiber and Omega-3

Consuming Flax Seed as much as 50grams per day can lower LDL LYL cholesterol levels by 8% to 14%.

5. Garlic

Garlic is a food spice that can almost be found in every Indonesian dish. In a study that consumed half the bottom white suing size of 900mg every day can lower cholesterol levels of about 9% to 12%. Garlic is also a natural antibiotic for the human body.

6. Almonds

Almonds is one of the healthy snacks because it can lower cholesterol levels and also contains high fiber vitamins that are beneficial to the body. Almonds are also suitable in addition to breakfast cereals.

Some studies reported that eating half a cup of Almonds can lower cholesterol levels by 10%.

7. Rich Lycopene Food (Lycopene Foods)

Lycopene is a caratoid pigment found in fruits or vegetables. The function of Lycopene is to give a red color that is generally found in Tomatoes, Watermelon and papaya. Some studies have reported that Foods rich in Lycopene can lower cholesterol levels by 10% to 17%.

8. Walnuts and Pistachios

Several studies have reported that consuming Walnut or Pistachio can lower Cholesterol levels. This is because Fat Canary or Pistachio can replace the consumption of fat that contains other high cholesterol. Walnuts or Pistachios can lower cholesterol levels by 10%.

9. Barley (Barley)

Barley or in Indonesia hargapromosupermarket.com called Jelai is a grain family. Consuming Barley can lower Cholesterol if used as a substitute for food. Barley (Barley) can reduce cholesterol levels by about 7% to 10%.

10. Black Chocolate (Dark Chocolate)

Black chocolate that does not mix dairy products and sugar contains high flavanols. Flavanol serves as an antioxidant for the human body and can also maintain healthy blood vessels and lower blood pressure. Consuming Chocolate Black can lower cholesterol by about 2% to 5%.