Vegetables Lowering High Cholesterol Without Side Effects (article)
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| Vegetables for Cholesterol Reduction |
What is cholesterol? Why should be lowered?
It was not any type of cholesterol is evil and must be lowered. Why is this so? Due to the fact that cholesterol is found in every cell of the body and has an important natural function. Cholesterol exists because the body produce it, but these substances also can be extracted from the food consumed.
Cholesterol is made from oil, while water-based blood. Thus, cholesterol and blood is not mixed directly, therefore the necessary intermediary, i.e. a lipoprotein. With the presence of lipoproteins, then cholesterol can be streamed to the rest of the body.
Based on that, the cholesterol is divided into two types:
It was not any type of cholesterol is evil and must be lowered. Why is this so? Due to the fact that cholesterol is found in every cell of the body and has an important natural function. Cholesterol exists because the body produce it, but these substances also can be extracted from the food consumed.
Cholesterol is made from oil, while water-based blood. Thus, cholesterol and blood is not mixed directly, therefore the necessary intermediary, i.e. a lipoprotein. With the presence of lipoproteins, then cholesterol can be streamed to the rest of the body.
Based on that, the cholesterol is divided into two types:
- Low-density lipoproteins (LDL cholesterol is transported – cholesterol ' evil ').
- High-density lipoprotein (HDL cholesterol is transported – cholesterol ' good ').
This is the process that gives rise to a variety of serious diseases such as coronary heart and stroke, when a blood vessel in the brain and heart narrowed due to bad cholesterol. More information you can read here: 8 diseases caused by high cholesterol
From here, then we can conclude that the bad cholesterol (LDL) should be lowered, while good cholesterol (HDL) should be improved.
How to lower cholesterol?
Our lower bad cholesterol by way of reducing the intake of foods rich in saturated fats. The reason, the liver often using saturated fats as ingredients for producing cholesterol. This means the more consumption of saturated fat, so the more rises also in blood cholesterol levels, in particular LDL.
As for raising good cholesterol, so we need to exercise regularly and eat the foods that contain fiber, antioxidants and other vitamins. Substances such as many found in fruits and vegetables.
Cholesterol-lowering eating vegetables is one of the most effective ways to lower your cholesterol in addition to exercise and reduce your intake of saturated fat.
From here, then we can conclude that the bad cholesterol (LDL) should be lowered, while good cholesterol (HDL) should be improved.
How to lower cholesterol?
Our lower bad cholesterol by way of reducing the intake of foods rich in saturated fats. The reason, the liver often using saturated fats as ingredients for producing cholesterol. This means the more consumption of saturated fat, so the more rises also in blood cholesterol levels, in particular LDL.
As for raising good cholesterol, so we need to exercise regularly and eat the foods that contain fiber, antioxidants and other vitamins. Substances such as many found in fruits and vegetables.
Cholesterol-lowering eating vegetables is one of the most effective ways to lower your cholesterol in addition to exercise and reduce your intake of saturated fat.
Lowering Cholesterol is vegetables here are some list of foods from vegetables can lower the bad cholesterol :
# Green leafy vegetables
Green leafy vegetables have a high antioxidant content. Phytochemical food sources can also help the body against damage from free radicals, postpone aging, and keeping the blood vessels remain supple and healthy.
Most green leafy vegetables such as spinach and kale are also low in calories so friendly for weight of consumers. And although almost all vegetables can be consumed high cholesterol sufferers, but some of them such as beets, cabbage, and broccoli, can provide more protection for maximum impact. Moreover, red cabbage and kale are very rich in antioxidants.
# Spinach
Spinach is rich in lutein, a yellow pigment found in the egg yolk and other green leafy vegetables. Lutein himself has a reputation for gold in health because it can prevent macular degeneration which triggered the blindness. And now the experts recommend consumption of a food source of lutein per day to prevent heart attacks. Lutein can help the blood vessel walls to get rid of cholesterol that triggers a blockage.
# Beans
Regular Beans eat beans every day can lower levels of LDL and triglycerides in the body also. Beans are one of the good cholesterol-lowering vegetables because they contain polyunsaturated fats are also friendly for diabetics.
# Grain
Seeds are very rich in soluble fiber. So it took more time for the body to digest it, and that means you'll feel full longer. This is one reason why whole grains are often relied upon those who want to lose weight. A study published in the Canadian Medical Association Journal found, consume 1 serving of whole grains such as peas, beans, black beans, chickpeas, lentils, or can lower cholesterol by up to 5%. Other studies from Arizona State University Polytechnic found, added 90 grams of whole grains into the soup can lower LDL by up to 8%.
# Eggplant and Okra
Good eggplant or okra are both low in calories and also contains soluble fiber in the body. Therefore, please do not hesitate regularly consuming a cholesterol-lowering both vegetables. See also: benefits of Eggplant.
# Nuts
nuts is Keflavík fat (either saturated or unsaturated) and fiber. However, some of the nuts such as almonds also contain antioxidant flavonoids that can improve the health of blood vessels. Not a few studies mention that the nuts to lower the bad cholesterol because it can prevent the constriction of blood vessels. A study published the American Journal of Clinical Nutrition for example, found that participants ate walnuts every day for 1 month encountered evil cholesterol levels down to 9.3%.
# Soy Beans
Soy beans and a variety of petrol products (tofu, soy milk, etc.) well known as food-lowering cholesterol. What's more, soy food can be used as a substitute for meat and cheese. Various analysis mentions eating 25 grams of soy protein (10 g of tofu or soy milk 2 ½ cups) per day can lower LDL by up to 6%
# Green leafy vegetables
Green leafy vegetables have a high antioxidant content. Phytochemical food sources can also help the body against damage from free radicals, postpone aging, and keeping the blood vessels remain supple and healthy.
Most green leafy vegetables such as spinach and kale are also low in calories so friendly for weight of consumers. And although almost all vegetables can be consumed high cholesterol sufferers, but some of them such as beets, cabbage, and broccoli, can provide more protection for maximum impact. Moreover, red cabbage and kale are very rich in antioxidants.
# Spinach
Spinach is rich in lutein, a yellow pigment found in the egg yolk and other green leafy vegetables. Lutein himself has a reputation for gold in health because it can prevent macular degeneration which triggered the blindness. And now the experts recommend consumption of a food source of lutein per day to prevent heart attacks. Lutein can help the blood vessel walls to get rid of cholesterol that triggers a blockage.
# Beans
Regular Beans eat beans every day can lower levels of LDL and triglycerides in the body also. Beans are one of the good cholesterol-lowering vegetables because they contain polyunsaturated fats are also friendly for diabetics.
# Grain
Seeds are very rich in soluble fiber. So it took more time for the body to digest it, and that means you'll feel full longer. This is one reason why whole grains are often relied upon those who want to lose weight. A study published in the Canadian Medical Association Journal found, consume 1 serving of whole grains such as peas, beans, black beans, chickpeas, lentils, or can lower cholesterol by up to 5%. Other studies from Arizona State University Polytechnic found, added 90 grams of whole grains into the soup can lower LDL by up to 8%.
# Eggplant and Okra
Good eggplant or okra are both low in calories and also contains soluble fiber in the body. Therefore, please do not hesitate regularly consuming a cholesterol-lowering both vegetables. See also: benefits of Eggplant.
# Nuts
nuts is Keflavík fat (either saturated or unsaturated) and fiber. However, some of the nuts such as almonds also contain antioxidant flavonoids that can improve the health of blood vessels. Not a few studies mention that the nuts to lower the bad cholesterol because it can prevent the constriction of blood vessels. A study published the American Journal of Clinical Nutrition for example, found that participants ate walnuts every day for 1 month encountered evil cholesterol levels down to 9.3%.
# Soy Beans
Soy beans and a variety of petrol products (tofu, soy milk, etc.) well known as food-lowering cholesterol. What's more, soy food can be used as a substitute for meat and cheese. Various analysis mentions eating 25 grams of soy protein (10 g of tofu or soy milk 2 ½ cups) per day can lower LDL by up to 6%
# Flax seed and Chia
Besides rich omega-3 acid called ALA (alpha-linolenic acid), flax seed and chia is also high in fibers, both types of charge late or does not dissolve. Soluble fiber from 2 food is believed can help bind fat and cholesterol so it was not until absorbed by the body.
# Tomato
Tomatoes contain likopen, kind of carotenoid pigments usually gives the red color on the fruit or vegetable. According to some studies, likopen can lower cholesterol by as much as 10-17% so it is good for heart health and cholesterol. Tomatoes are also entered in the list of 14-lowering high cholesterol Naturally
# Garlic
For centuries, the people of ancient Egypt always eating garlic to increase stamina. And in modern times such as now, the benefits of garlic is not only limited to protect the body against various infections, but can also lower cholesterol, blood pressure, as well as to prevent blockage of the blood. The research found that even an onion can stop a build-up of plaque in blood vessels early on. When it enters the body, the onions will prevent cholesterol particles stick to the walls of blood vessels.
( ! ) If you are in a period of treatment, such as using Cholesterol Medicine then we recommend that you consult your doctor first before you intensify to consuming certain food types.
In conclusion, almost all vegetables can lower cholesterol, so you are free to consume as needed. But the list above is a cholesterol-lowering the vegetable is superior than the other.
Besides rich omega-3 acid called ALA (alpha-linolenic acid), flax seed and chia is also high in fibers, both types of charge late or does not dissolve. Soluble fiber from 2 food is believed can help bind fat and cholesterol so it was not until absorbed by the body.
# Tomato
Tomatoes contain likopen, kind of carotenoid pigments usually gives the red color on the fruit or vegetable. According to some studies, likopen can lower cholesterol by as much as 10-17% so it is good for heart health and cholesterol. Tomatoes are also entered in the list of 14-lowering high cholesterol Naturally
# Garlic
For centuries, the people of ancient Egypt always eating garlic to increase stamina. And in modern times such as now, the benefits of garlic is not only limited to protect the body against various infections, but can also lower cholesterol, blood pressure, as well as to prevent blockage of the blood. The research found that even an onion can stop a build-up of plaque in blood vessels early on. When it enters the body, the onions will prevent cholesterol particles stick to the walls of blood vessels.
( ! ) If you are in a period of treatment, such as using Cholesterol Medicine then we recommend that you consult your doctor first before you intensify to consuming certain food types.
In conclusion, almost all vegetables can lower cholesterol, so you are free to consume as needed. But the list above is a cholesterol-lowering the vegetable is superior than the other.
This is the article Vegetables Lowering High Cholesterol Without Side Effects (article) this time, hopefully can benefit for you all. well, see you in other article post.
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