Monday, July 3, 2017

How to Set a Good Low Cholesterol Diet Plan for Your Body

How to Set a Good Low Cholesterol Diet Plan for Your Body

How to Set a Good Low Cholesterol Diet Plan for Your Body - In general, diet is a word that is always associated with thoughts to withstand hunger. Diet is basically a program designed to reduce weight in different ways, depending on the purpose and health conditions of the diet.

Sometimes there is a diet that is forcing people to consume certain types of foods only. This will certainly be tormented for those who do not like the type of food. There is also a diet that actually eliminates a particular menu, it is clearly wrong because the body every day requires nutritional intake to be active.

Diet is sometimes a heavy choice for people who want to lose weight, because the diet is considered as a torture. The mindset that considers the diet is always associated with the unpleasant taste of food and the limited portion of food is the wrong thing.

There are so many dietary menus that can arouse the taste, so people who run the diet will not feel tortured. Diet can still be done by enjoying a delicious meal as long as the exact count and size, one of them is a diet low in cholesterol.

Low Cholesterol Diet Plan Menu

Low cholesterol diet plan can be started in the morning with a quick breakfast consisting of whole grains or fresh produce. Eat fresh orange in the morning that will help burn fat in the body becomes more optimal. In addition, consumption is also sugarless oatmeal with nonfat milk, these foods will provide a high fiber but low in calories.
In a diet low in cholesterol, fiber becomes an important component because it can wipe out toxins and cholesterol deposits present in the body. It is highly recommended to consume 5 grams to 10 grams of daily fiber which will help in lowering cholesterol. In addition to oatmeal, soluble fiber can also be obtained from a bowl of oatmeal because it already contains about 2 grams soluble fiber.

High fiber content can also be obtained from fruits such as strawberries, apples, avocados, and grapes. In addition, nuts such as walnuts, almonds and hazelnuts also have a high fiber content, can even reduce cholesterol by 5%.
For the main course, a diet low in cholesterol can be done by choosing foods that are energy-intensive. It aims to keep the number of calories in the body can be maintained in a low level. Types of foods such as green vegetables, berries and melons are highly recommended because they have high water content but few calories.

As for the source of protein, choose foods made from the basic ingredients of nuts such as pea soup, lentil soup, or peanut bread. As a complement to the main food, avocado can be an option.

In implementing a diet low in cholesterol, it is advisable to consume snacks such as snacks about two or three times a day. It aims to maintain energy while on the move while avoiding the desire to overeat when entering the meal.

Low Cholesterol Foods. High cholesterol levels do not always have a bad effect on health. This is because cholesterol has two types, namely LDL and HDL. LDL cholesterol is an evil form that is not good if too much accumulate in the body. While HDL cholesterol levels are needed to neutralize the amount of LDL cholesterol that triggers the disease.
In the human body there must be cholesterol 80% of it is obtained from the body itself and 20% comes from the food we consume. In some foods there is a very high cholesterol content. If you eat it instead of not knowing it, then be prepared to accept the harmful effects of cholesterol.

In order not to be mistaken in eating foods that are at risk of increasing cholesterol and triggering various diseases due to high bad cholesterol in the body, it is necessary for you to know the list of low cholesterol foods are healthy below.

1. Oatmeal

Breakfast with oatmeal can be your try starting tomorrow. Oatmeal is a food that can get rid of bad cholesterol from the body. About two servings of oatmeal can lower LDL cholesterol by 5.3% in about 6 weeks. This is because in oatmeal there is a substance called beta-glucan that works to absorb the amount of LDL cholesterol in the body. Enjoy oatmeal with the best recipe you have.

2. Salmon and Other Omega 3 Resources

Omega 3 fatty acids are very good for health benefits. In omega 3 there are DHA and EPA. DHA has the task of wrapping the nerves in order for the nervous system to work well in sending stimuli to the brain, while the EPA is useful for the formation of blood and heart cells.

Omega 3 fats include good fats, so you should not hesitate to eat omega-3 foods. Most of these omega-3 sources are obtained from fish such as salmon, sardines, herring, and tuna. There are also vegetables that store these essential nutrients such as broccoli, kale, and lettuce. But the lower cholesterol is more than the fish groups.

3. Peanut

A number of studies have found the benefits of peanuts as cholesterol-lowering, heart health managers, and weight loss stimulants. Inside peanuts contain good fats, not saturated fats, so it fits into the diet. You who have high cholesterol do not have to worry about eating peanut.

Peanuts are low cholesterol foods and include healthy diet foods, but still need to be supported by a diet low in fat and cholesterol. To enjoy peanuts, you can buy them in the form of ready-made jam to be smeared on a fresh bread at breakfast. 

4. Black Tea

Black tea can be consumed regularly as a health supporting drink. Efficacy of health tea, among others, to improve immunity, maintain heart function, reduce the risk of cancer and tumors, prevent premature aging or wrinkles under the eyes, and blood circulation.

Black tea has been around since ancient times. This tea is known as a supplement drink that serves as a low-cholesterol drug. Inside is a catechin compound that can neutralize toxins in the body and improve the mood for activity when consumed in the morning, afternoon, or evening.

5. Beans

Beans are not only good for the heart, but also offer itself as a low-cholesterol food worth consuming by everyone who wants to gain a healthy life. Researchers at Arizona State University Polytechnic found the ability of beans to lower LDL cholesterol by 8% when consumed by ½ cup.

Beans are also commonly referred to as heart-healthy foods. Some foods contained in fiber are proven to slow down the rate and amount of cholesterol absorption from certain foods. You can enjoy the bean soup mixed with other vegetable vitamins.

6. Chocolate

How nice they are chocolate lovers. Sweet taste given by chocolate can nourish the heart because it stores powerful antioxidant properties that also help in producing HDL cholesterol levels. In one study, the participants involved were given chocolate powder to see the results after 3 months. The results obtained were surprising, in those who consume according to orders have increased the amount of HDL cholesterol body as much as 24%.

Although chocolate is popular with many people because of its sweetness and enjoyment, you still have to keep yourself from tooth decay due to chocolate. The sweetness of chocolate will stick to any chocolate that sticks and slips on the teeth, over time if not cleaned and realized will create a hole in the teeth that can make you become uncomfortable when eating because it often not feel pain.

7. Spinach

These green vegetables contain high amounts of lutein. Lutein has a virtue in keeping the body from the age-related macular degeneration risk, the main cause of blindness. Recent studies have identified another ability of lutein by choosing some high-lutein foods, such as parrots. At ½ cup of lutein-rich foods consumed daily can improve heart function.

8. Avocado

Avocado is a delicious fruit when used as juice. It is common knowledge that avocados are a good source of fat. Therefore avocados are classified into low cholesterol foods. The ability of the avocado in taking care of cholesterol is to increase the amount of good cholesterol and lower the amount of bad cholesterol.

9. Olive Oil

Olive oil is an oil with various health functions. In olive oil there is an unsaturated fat content that can lower levels of "lipoprotein" in LDL cholesterol and encourage the production of good cholesterol. Olive oil can be used for the purpose of maintaining health and beautify themselves. You can consume olive oil every day to keep yourself from various terrible diseases caused by high bad cholesterol in the body.

10. Low Fat Yoghurt

Low-fat yoghurt made from low-fat and low-sugar milk is perfect for supporting the daily active women to keep their body healthy. Not only that, eating regularly low-fat yoghurt can make skin healthier and ideal body shape. Yoghurt can be a protein and calcium intake that is useful for bone, and able to nourish the digestive system.

In addition to the list of foods above, you can also eat the following low cholesterol foods:

  • White chicken eggs
  • Jellyfish
  • Sea cucumbers
  • Nonfat milk cow
  • Quality skinless chicken meat
  • Leatherless quality duck meat
  • Quality lean beef
  • Rabbit meat
  • Goats without the fat
  • Yellow tail fish

List of foods with little cholesterol and fat content is good for those of you who have the risk of heart disease and liver. For groups of meat category foods, such as chicken meat for example, make it a habit to cook it by boiling so as not to increase the amount of saturated fat in the body.

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