Cholesterol

A good meal can be interpreted by eating food that tastes good. But the term good food in large cities turned out to be a tasty food, fried, fatty, and low in fiber.

Everyone would like to eat tasty. However, do not get too far because it is dangerous to health. Cholesterol which contained a lot of good food can increase the risk of diseases caused by disorders of blood vessels through the process of narrowing and blockage of blood vessels.

Not many people know that hypercholesterolemia is a risk factor causes of death at a young age. Based on World Health Organization report in 2002, there were 4.4 million deaths due to hypercholesterolemia or Jumah 7.9% of total deaths at younger ages.
Therefore, do not wait for illness to come but do it a way to prevent it. Not quite the usual way to overcome hypercholesterolemia, needed a clever way to address hypercholesterolemia.

UNDERSTANDING CHOLESTEROL
Cholesterol is a molecule found in cells. Cholesterol is a type of lipid or fat molecules that like it. Cholesterol is actually one component of fat. As we know, fat is one of the nutrients that are needed by our bodies, in addition to other nutrients, like carbohydrates, proteins, vitamins, and minerals.

Fat is one energy source that provides the highest calories. Besides as one source of energy, actually fat or cholesterol in particular, is a substance that is needed by our bodies, especially to form the walls of cells in the body.

Cholesterol is also the base material forming the steroid hormones. Cholesterol we need is normally produced by the body in the right amount. However, the number could increase because the intake of foods derived from animal fat overload. This causes the cholesterol will accumulate in the blood vessel walls and cause a condition called atherosclerosis, which is the narrowing or hardening of blood vessels. This condition is a precursor of heart disease and stroke. High levels of cholesterol in the body to trigger the emergence of various diseases. Healthy diet is the main factor to avoid high levels of cholesterol.

Not all cholesterol is bad for the body. Only cholesterol including LDL (Low Density Lipoprotein) are bad, while the type of HDL cholesterol (High Density Lipoprotein) cholesterol is the bad cholesterol that can dissolve in the body. The normal range of cholesterol in the body is 120-200 mg.



There are a number of foods that can reduce levels of Low-Density Lipoproptein (LDL), aka bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL) aka good cholesterol that can be utilized the body to process vitamins are soluble in fat.
To reduce levels of LDL, you should reduce your intake of saturated fat. Saturated fats are commonly found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat derived from vegetable such as coconut milk, coconut oil, and vegetable fat.
But many foods that contain unsaturated fats, so it is effectively lower cholesterol.

1. Soy beans
Soybeans and derivatives, aka soy that has been processed for example into tofu, tempeh, soy milk, and soy flour contains isoflavones, a substance that can reduce LDL.
But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried or used cooking oil mixed with coconut milk. Because, coconut milk and cooking oil is a source of saturated fat.
Supervisory Agency United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol.

2. Nuts
Nuts are a source of soluble fiber are very high. Consuming soluble fiber can reduce cholesterol. Eating beans such as chickpeas, kidney beans, long beans regularly during the six weeks can reduce cholesterol levels by 10%.

3. Salmon Fish
Salmon is very good because they contain Omega-3 acids can help reduce LDL and increase HDL trigiserilda well. Salmon contain EPA and DHA are good for heart health.
The American Heart Association recommends at least two servings per week to obtain maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.

4. Avocado
Avocado is a source of unsaturated fats that can increase HDL levels. Unfortunately, high-calorie avocados, so it must be combined with vegetables that can reduce calories.
One medium sized avocado contains 300 calories and 30 grams of saturated fat while not a normal human body needs is 1,800 calories and 30 grams of unsaturated fat per day.

5. Garlic
Since thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians used garlic to increase stamina.
In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection.
The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.

6. Spinach
Spinach contains a lot of lutein.

Lutein is an important substance that can maintain healthy eye function and acuity. Lutein also was able to maintain heart health because it can prevent fat attached to the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.

7. Margarine
Several types of margarine can lower cholesterol. For example, margarine from flower seed oil canola

8. Cashew nuts, Almonds, and Walnuts
Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods are good for heart health.
Nuts also contain vitamin E, magnesium, and phytochemicals which is closely related to heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not be greedy eating beans for maximum benefit really.

9. Tea
Tea, want to be drunk cold or hot, all the same benefits. Tea contains antioxidants that can make blood vessels relax, so avoid the clotting of blood.
Antioxidants in tea are flavonoids can prevent LDL oxidation that lead to accumulate in blood vessels. Enjoying a glass of tea every day could meet the needs of antioxidants.

10. Chocolate
Chocolate was healthy. Of course, mixed with too much chocolate milk contains too much fat. So, choose a dark or bitter chocolate. Chocolate is healthy because it contains many antioxidants and flavonoids. White chocolate, does not contain it so that the less healthy to consume.
The content of flavonoids chocolate chocolate varies depending on where it grows and processing process