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Talk Healthy Life - Cholesterol Lowering Foods. Lifestyle is one of the risk factors associated with cholesterol that can be changed. One of the lifestyle changes that are easy to do is to choose the right food consumption. There are several types of foods that effectively increased the good cholesterol (high-density lipoproteins / HDL). HDL serves to remove excess cholesterol from cells and artery walls and carry cholesterol back to the liver for disposal. Therefore, awareness is needed early to start picking out healthy foods consumed.
Reduce Saturated Fats One trigger an increase in the number and type of cholesterol is saturated fat. Foods of animal origin, such as milk, cheese, meat, margarine, or cheese, usually contain saturated fat. But there is also material from plant foods that contain saturated fats, such as coconut oil or palm oil. Soybean The U.S. Food and Drug Administration recommends consumption of at least 25 grams of soy protein every day to reduce cholesterol. There are many soy-based food choices that are available all around us, ranging from tofu, tempe, soy milk up. Expand fiber Research has shown that consumption of nuts every day for six weeks can reduce cholesterol by 10 percent.
The fibers are easily soluble in water inhibits the absorption of cholesterol in the intestine thus helping reduce the amount of cholesterol in the blood. Soluble fiber can be found in wheat, brown rice, beans, apples, carrots, and most vegetables and fruits. Consumption of fish Research shows omega-3 fatty acids found in fish, especially fish like salmon can help reduce bad fats and increasing levels of good fats, and lower triglycerides. The American Heart Association recommends eating at least two servings of fish a week. Avocado Avocado is the best source of unsaturated fats that can help increase good cholesterol while lowering bad cholesterol. Avocados also contain beta-sitosterol can reduce the absorption of cholesterol from food.
Even so, avocados contain high calories, which is 300 calories and 30 grams of fat. Therefore the consumption of this fruit as a substitute for other foods high in fat. Garlic For hundreds of years garlic has been used by various cultures in the world. Egyptian tribes include garlic in their diet to increase stamina. In the modern world, the researchers managed to find out the benefits of garlic to lower cholesterol, prevent blockage of blood vessels, reducing blood pressure, and helps the body fight infection. Recent research says this ingredient prevents plaque in the arteries at an early stage, also called nano plaque.
Spinach This vegetable is rich in lutein, a yellow pigment that is also found in green leafy vegetables and egg yolks. Lutein in protecting eyesight reputation is well known. Recent research shows that foods rich in lutein also protects us from heart attacks by forming a protective layer of the arterial wall of cholesterol attacks. Tea Tea, whether taken in conditions of cold or heat, contain antioxidants, Flavonoids. Studies show tea also keep blood vessels relaxed and prevent blockage. Flavonoids in tea also showed it can prevent the oxidation of bad cholesterol that causes the formation of plaque on artery walls.
These powerful antioxidants may also lower cholesterol and blood pressure. How to process It is also important in maintaining normal cholesterol levels is still processing the food. Although the food is selected low cholesterol, when cooked with oils containing saturated oils, foods that still contain high cholesterol. The recommended food processing is to be steamed, roasted, or boiled. When you are accustomed to fried foods, reduce the portions or choose how to cook by sautéing the use of oil in small amounts.