Hear the word cholesterol , our minds are most certainly directed to the disease of death such as heart disease , stroke , and so on . Opinion becoming stronger due to the many advertisements of food products that give the lure of " cholesterol-free " .
Excessive exposure , suggesting that cholesterol is a great enemy to human health. But is it harmful cholesterol ?
Prof. Menurur . Made Astawan , food technology and nutrition expert from IPB , although considered dangerous , keep cholesterol your body needs . The average human need 1,100 milligrams of cholesterol per day to maintain cell walls and other physiological functions . 25-40 percent of this amount , or about 200-300 mg normally derived from food , the rest is synthesized by the body .
There are two kinds of cholesterol that should be observed , which is the good cholesterol HDL , and bad cholesterol ( LDL ) . High levels of bad cholesterol in the blood is a risk factor for coronary heart disease and stroke .
The main sources of cholesterol are foods that contain fat . Foods that contain lipids such as , trans fats , hydrogenated oils , saturated fats and tropical oils , is a type of fat that should be avoided because it can increase the levels of LDL .
While olive oil , nuts , grains and oilseeds , vegetable oils and unprocessed non- hydrogenated oils are the best choice of fat you should consume each day .
If you want to increase the levels of good cholesterol ( HDL ) in your body is nothing wrong with choosing healthy foods following 4 types :
1 . avocado
Avocado is a fruit that has a high fat content . But you need not worry , because in addition to the savory flesh , avocado has good fat ( HDL ) . The content of lutein in avocados is believed to help improve the quality of eye health and chlorophyll content is a source of antioxidants .
2 . Virgin coconut oil
Coconut oil may be the best choice as a healthy dessert menu . Although the usefulness of palm oil continues to be studied , but the benefits have been recognized as a potent anti - bacterial , rich in vitamin C and E and iron . Some research even indicates , coconut oil can help weight management , because it reduces the stress on the endocrine system .
3 . fish
Some types of fish contain fat that is very good for kesehata . Salmon , sardines , herring , mackerel and tuna are the types of fish that contain omega - 3 fatty acids . Fat in fish is needed to help the growth , development of brain function , and reduce the risk of cardiovascular disease . Omega-3 fatty acids can also be found in marine plants such as krill , algae , some plants and nut oils . Omega-3 fatty acids can help reduce bad cholesterol ( LDL ) , increase good cholesterol ( HDL ) , reduce inflammation and reduce the risk of heart disease , cancer and type 2 diabetes .
EPA ( eicosapentaenoic acid ) and DHA ( docosahexaenoic acid ) is a type of omega-3 fatty acids which are found in fish oil to reduce the risk of abnormal heart rhythms that lead to sudden death and heart disease , according to results of a study at the University of Maryland Medical Center .
4 . Beans or legumes
Nuts are a source of nutrients that protect your health . People who eat nuts regularly had a lower risk of dying from heart attacks and strokes than those who eat less, according to a study at the Harvard School of Public Health . Agency for Food and Drug Administration , USA ( FDA ) even claimed , " eating food that includes one ounce of nuts every day can reduce the risk of heart disease . "
Most types of nuts mengandungan levels of bad cholesterol ( LDL ) and lower good cholesterol can improve . Walnuts , for example , contain omega - 3 fatty acids that protect you from the deadly abnormal heart rhythm and blood clotting . Some examples of the type of nuts that contain omega 3 are peanuts , red beans , almonds and walnuts .
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