Daftar Makanan Penurun Kolesterol Tinggi

Menambahkan makanan yang dapat menurunkan LDL sangat membantu Anda untuk terbebas dari penyakit komplikasi. jadi, kita tidak perlu lagi konsumsi obat herbal darah tinggi dan kolesterol untuk pengobatan, Kita hanya perlu menambahkan makanan-makanan ini kedalam menu makan kita setiap harinya.

Makanan Penurun Kolesterol Tinggi

Makanan Penurun Kolesterol Tinggi

Beberapa makanan memberikan serat larut, yang mengikat kolesterol dan prekursor yang dalam sistem pencernaan dan menyeret mereka keluar dari tubuh sebelum mereka masuk ke dalam sirkulasi. Beberapa memberikan lemak tak jenuh ganda, yang langsung menurunkan LDL. Dan beberapa berisi sterol tanaman dan stanols, yang memblokir tubuh dari menyerap kolesterol. Makanan tersebut yaitu:

Oat
Langkah pertama yang mudah untuk meningkatkan kolesterol Anda adalah memiliki semangkuk oatmeal atau dingin berbasis gandum sereal seperti Cheerios untuk sarapan. Ini memberi Anda 1-2 gram serat larut. Tambahkan pisang atau stroberi untuk setengah-gram lain. Current pedoman nutrisi merekomendasikan mendapatkan 20-35 gram serat per hari, dengan setidaknya 5-10 gram berasal dari serat larut. (Rata-rata Amerika mendapat sekitar setengah jumlah itu.)

Kacang-kacangan
Studi menunjukkan bahwa makan kacang almond, kacang tanah, dan kacang-kacangan lainnya baik untuk jantung. Makan 2 ons kacang sehari dapat sedikit menurunkan LDL, urutan 5%. Kacang-kacangan memiliki tambahan unsur hara yang melindungi jantung dalam cara lain.

Lemak Ikan
Makan ikan dua atau tiga kali seminggu dapat menurunkan LDL dalam dua cara: dengan mengganti daging, yang memiliki LDL-meningkatkan lemak jenuh, dan dengan memberikan menurunkan LDL omega-3 lemak. Omega-3 mengurangi trigliserida dalam aliran darah dan juga melindungi jantung dengan membantu mencegah timbulnya irama jantung yang tidak normal.

Minyak nabati
Menggunakan cair minyak nabati seperti kanola, bunga matahari, safflower, dan lain-lain tempat mentega, lemak babi, atau memperpendek saat memasak atau di meja membantu menurunkan LDL.

Apel, anggur, stroberi, buah jeruk. Buah ini kaya pektin, jenis serat larut yang menurunkan LDL.

Kedelai
Makan kedelai dan makanan yang dibuat dari mereka, seperti tahu dan susu kedelai, sekali disebut-sebut sebagai cara yang ampuh untuk menurunkan kolesterol. Analisis menunjukkan bahwa efek yang lebih sederhana — mengkonsumsi 25 gram protein kedelai sehari (10 ons tahu atau 2 1/2 cangkir susu kedelai) dapat menurunkan LDL oleh 5% sampai 6%.

Biji-bijian
Biji terutama kaya serat larut. Mereka juga mengambil beberapa waktu bagi tubuh untuk mencerna, berarti Anda merasa kenyang lebih lama setelah makan. Itulah salah satu alasan kacang adalah makanan yang berguna untuk orang-orang yang mencoba untuk menurunkan berat badan. Dengan begitu banyak pilihan — dari angkatan laut dan kacang lentil, garbanzos, kacang polong hitam, dan seterusnya — dan begitu banyak cara untuk mempersiapkan mereka, kacang adalah makanan yang sangat serbaguna.

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