If not controlled, high cholesterol can trigger a stroke or even a heart attack. In addition to exercising and taking cholesterol drugs, you should pay attention to what you eat.
Begin to reduce foods high in saturated fats, such as fried foods, and multiply eating healthy foods such as fruits and vegetables. Yes. There are many fruits that can help lower cholesterol.
High cholesterol levels in the blood over time cause fat accumulate and harden in the walls of blood vessels. In the end, this fatty plaque will narrow the blood vessels so that blood can not flow smoothly. This narrowing of blood vessels increases the risk of a heart attack and / or stroke.
Fruits contain water-soluble fiber. Water-soluble fiber can bind bile acids, so it can lower the absorption of fat and cholesterol in the blood. One type of soluble fiber that is proven to lower cholesterol by 10% is pectin.
In addition to fiber, fruits also contain chemical compounds that can increase good HDL cholesterol levels, which help smooth the blood flow and prevent heart disease. Well, what are the cholesterol-lowering fruits that must be consumed regularly?
1. Apple
Apples, especially the skin, contain pectin - a water-soluble fiber that works to lower cholesterol. Pectin works to absorb cholesterol and bad fats in the small intestine, to take out the body through urine and feces.
Apples also contain vitamins and antioxidants polyphenols that help reduce inflammation. Moreover, apple fiber provides a long satiety so you can avoid cravings to eat unhealthy foods.
2. Avocado
Avocados are a monounsaturated fat source that is good for heart health. Avocado is also rich in vitamins, minerals, and, and compounds that inhibit cholesterol absorption in the body. Eating 1 avocado per day can help lower bad cholesterol (LDL).
Research shows that in addition to affecting cholesterol levels, avocado can provide a more durable satiety - even up to 3-5 hours after consumption - and stabilize blood sugar levels. Avocado is also rich in glutathione, an antioxidant that plays a role in preventing cancer and heart disease.
3. Pir
Pears include high-fiber natural fruits. A medium pear can fit 16% of your daily fiber requirement. In fact, the value of pear fiber is higher than apples. The type of fiber found in pears is pectin. Pectin binds cholesterol and transports it out of the body so that bad LDL cholesterol levels in the body can decrease.
4. Berries (strawberries, blueberries, cranberries)
The berries are rich in pectin, a water-soluble fiber that can bind the cholesterol absorbed in the small intestine, resulting in bad cholesterol levels being reduced and replaced by good HDL cholesterol.
In the study of Erlund et al with 72 subjects who had risk factors for cardiovascular disease showed that intake of 2 servings of berries per day (1 serving after lunch, 1 serving after dinner) could increase both HDL cholesterol levels and lower systolic blood pressure.
In the Basu et al study with 16 women subjects, regular intake of berries lowered LDL cholesterol within 4 weeks.
In addition, the berry fruit fruits are also high in polyphenols, good antioxidants in the body.
5. Wine
Similar to other fruits, it is also rich in water-soluble fiber that can bind the cholesterol absorbed in the small intestine.
Research shows that grapes have high antioxidant compounds, let alone red wine. Antioxidants can help increase HDL cholesterol and lower LDL cholesterol and blood triglycerides. That's why wine becomes an excellent snack for people who have coronary atherosclerosis.
The antioxidants quercetin present in the wine can also fight inflammation in the body.
6. Papaya
Papaya is a fruit-lowering HDL cholesterol is also high in antioxidants such as lycopene, vitamin C, and vitamin E.
Cholesterol can stick to the blood vessels in the event of oxidation, until finally gathered to form plaque and cover the blood vessels. Vitamin E and C in papaya will blend with an enzyme called paraxonase that will inhibit cholesterol oxidation in the blood vessels.
7. Guava
Guava contains vitamins and antioxidants that work to protect the heart from free radical damage. Levels of potassium and water soluble fiber in guava can help lower cholesterol and blood pressure, while raising good HDL cholesterol levels that can prevent various heart diseases.
Research conducted in Malaysia for 9 weeks showed that the intake of guava fruit as much as 400 grams per day increase the total HDL cholesterol in the blood and levels of antioxidants in the body.
8. Orange
Citrus is rich in water soluble fiber that can bind the cholesterol absorbed in the small intestine. This orange-lowering fruit cholesterol contains d-limonene, a chemical compound that is useful for dissolving cholesterol and at the same time helps inhibit the development of breast cancer and colon cancer. The benefits of citrus as an anticancer were reported by a study in 2007.
Orange is also a high vitamin C fruit. Vitamin C not only works to help prevent the buildup of LDL cholesterol levels, but also reduce the risk of cardiovascular disease.
Let's begin to get used to diligently eating fruit at least 2-3 servings a day to maintain health and fitness.
Begin to reduce foods high in saturated fats, such as fried foods, and multiply eating healthy foods such as fruits and vegetables. Yes. There are many fruits that can help lower cholesterol.
High cholesterol levels in the blood over time cause fat accumulate and harden in the walls of blood vessels. In the end, this fatty plaque will narrow the blood vessels so that blood can not flow smoothly. This narrowing of blood vessels increases the risk of a heart attack and / or stroke.
Fruits contain water-soluble fiber. Water-soluble fiber can bind bile acids, so it can lower the absorption of fat and cholesterol in the blood. One type of soluble fiber that is proven to lower cholesterol by 10% is pectin.
In addition to fiber, fruits also contain chemical compounds that can increase good HDL cholesterol levels, which help smooth the blood flow and prevent heart disease. Well, what are the cholesterol-lowering fruits that must be consumed regularly?
1. Apple
Apples, especially the skin, contain pectin - a water-soluble fiber that works to lower cholesterol. Pectin works to absorb cholesterol and bad fats in the small intestine, to take out the body through urine and feces.
Apples also contain vitamins and antioxidants polyphenols that help reduce inflammation. Moreover, apple fiber provides a long satiety so you can avoid cravings to eat unhealthy foods.
2. Avocado
Avocados are a monounsaturated fat source that is good for heart health. Avocado is also rich in vitamins, minerals, and, and compounds that inhibit cholesterol absorption in the body. Eating 1 avocado per day can help lower bad cholesterol (LDL).
Research shows that in addition to affecting cholesterol levels, avocado can provide a more durable satiety - even up to 3-5 hours after consumption - and stabilize blood sugar levels. Avocado is also rich in glutathione, an antioxidant that plays a role in preventing cancer and heart disease.
3. Pir
Pears include high-fiber natural fruits. A medium pear can fit 16% of your daily fiber requirement. In fact, the value of pear fiber is higher than apples. The type of fiber found in pears is pectin. Pectin binds cholesterol and transports it out of the body so that bad LDL cholesterol levels in the body can decrease.
4. Berries (strawberries, blueberries, cranberries)
The berries are rich in pectin, a water-soluble fiber that can bind the cholesterol absorbed in the small intestine, resulting in bad cholesterol levels being reduced and replaced by good HDL cholesterol.
In the study of Erlund et al with 72 subjects who had risk factors for cardiovascular disease showed that intake of 2 servings of berries per day (1 serving after lunch, 1 serving after dinner) could increase both HDL cholesterol levels and lower systolic blood pressure.
In the Basu et al study with 16 women subjects, regular intake of berries lowered LDL cholesterol within 4 weeks.
In addition, the berry fruit fruits are also high in polyphenols, good antioxidants in the body.
5. Wine
Similar to other fruits, it is also rich in water-soluble fiber that can bind the cholesterol absorbed in the small intestine.
Research shows that grapes have high antioxidant compounds, let alone red wine. Antioxidants can help increase HDL cholesterol and lower LDL cholesterol and blood triglycerides. That's why wine becomes an excellent snack for people who have coronary atherosclerosis.
The antioxidants quercetin present in the wine can also fight inflammation in the body.
6. Papaya
Papaya is a fruit-lowering HDL cholesterol is also high in antioxidants such as lycopene, vitamin C, and vitamin E.
Cholesterol can stick to the blood vessels in the event of oxidation, until finally gathered to form plaque and cover the blood vessels. Vitamin E and C in papaya will blend with an enzyme called paraxonase that will inhibit cholesterol oxidation in the blood vessels.
7. Guava
Guava contains vitamins and antioxidants that work to protect the heart from free radical damage. Levels of potassium and water soluble fiber in guava can help lower cholesterol and blood pressure, while raising good HDL cholesterol levels that can prevent various heart diseases.
Research conducted in Malaysia for 9 weeks showed that the intake of guava fruit as much as 400 grams per day increase the total HDL cholesterol in the blood and levels of antioxidants in the body.
8. Orange
Citrus is rich in water soluble fiber that can bind the cholesterol absorbed in the small intestine. This orange-lowering fruit cholesterol contains d-limonene, a chemical compound that is useful for dissolving cholesterol and at the same time helps inhibit the development of breast cancer and colon cancer. The benefits of citrus as an anticancer were reported by a study in 2007.
Orange is also a high vitamin C fruit. Vitamin C not only works to help prevent the buildup of LDL cholesterol levels, but also reduce the risk of cardiovascular disease.
Let's begin to get used to diligently eating fruit at least 2-3 servings a day to maintain health and fitness.
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