High cholesterol seem to already be frightened so many people trying to separate it down with a cholesterol-lowering drugs. But there are actually natural nutrients from the foods that can lower cholesterol in the blood.
Cholesterol is a fatty substance in the blood and are normally manufactured in the body and also has many important functions.
The body actually needs cholesterol to survive. However, if the amount is excessive, will increase the risk of heart disease and stroke, due to buildup in blood vessels.
Some foods that can lower cholesterol levels in the blood naturally in lansir from Livestrong:
1. Fatty fish
According to the American Heart Association, eating at least two servings per week of fatty fish may help lower cholesterol. Fatty fish such as salmon, halibut, tuna and mackerel are high in omega-3 fatty acids, have been shown to reduce levels of cholesterol and triglycerides in the blood.
In addition, fish is a good source of protein and can be used as a substitute protein source high in cholesterol, like red meat.
2. Olive oil (olive oil)
Similarly, fish, olive oil is also an important component of food called 'Mediterranean diet'. The name was taken from areas where heart disease is rare.
Olive oil contains a mixture of antioxidants and monounsaturated fats which help lower high cholesterol levels. Olive oil can be used as a substitute for salad oil is rich in cholesterol and can also replace butter to saute vegetables.
U.S. Food and Drug Administration recommends at least 23 grams of olive oil per day or about 2 tablespoons, to benefit heart health.
3. Whole wheat and whole grains rich in fiber
Fiber is helpful in the fight against cholesterol, because it acts as a cleanser toxins in the bloodstream. Mayo Clinic recommends at least 50-10 grams of soluble fiber per day to help reduce cholesterol.
A serving of oatmeal or whole wheat usually contains at least two to six grams of soluble fiber from the total fiber.
In addition, by adding a fibrous fruit such as bananas or strawberries can add another half a gram of soluble fiber.
4. Walnuts, almonds, peanuts and other nuts
Most nuts, like walnuts, almonds and peanuts have kandungna high in fiber, and can reduce cholesterol levels up to 5 percent with only a portion.
But because of the high number of calories in nuts, FDA recommends limiting the intake of nuts is only about a handful per day.
Apart from having the ability to fight cholesterol, nuts also have nutrients that may protect the heart.
