Ktchan Healthy Lifestyle

Choosing the right foods is an important part of a healthy lifestyle.It is better not or simply choose to eat food materials are very nutritious, but also more beneficial to health such as contain substances that can erode the bad fats.

Here are 10 foods that should be selected to meet the nutritional needs each day. Nutrient dense addition, these foods have additional benefits because it can reduce levels of bad fats or cholesterol in your body.

1. Soy
Reducing saturated fat is the best way to reduce cholesterol.Replace the meat and cheese with soy foods like tofu, soy milk tempeh,. The content of isoflavones in soy may help lower LDL (Low Density Lipoprotein), also known as bad cholesterol.
Saturated fats are not good for the heart because the heart uses saturated fat to make cholesterol. So a diet high in saturated fat can raise cholesterol levels, especially LDL. Consumption of at least 25 grams of soy protein every day to help lower cholesterol.

2. Nuts
Apart from rice bran, beans especially rich in soluble fiber can help lower cholesterol. Eat one cup of all types of nuts a day, especially red kidney beans or pinto beans, can lower cholesterol by 10 percent in six weeks.
For best health benefits, the FDA and the National Cancer Institute (NCI) of the United States recommends the consumption of 25-30 grams of fiber each day. For nuts, the consumption of five or more servings per week.

3. Salmon
Salmon is the best source of protein because it is rich in omega-3 fatty acids called EPA and DHA, which is good for the heart. In addition, the content of omega-3 fatty acids found in salmon and other cold water fish can lower bad cholesterol (LDL), triglycerides and increase good cholesterol (HDL). For omega-3, choose salmon, trout, herring, sardines and mackerel. American Heart Association (AHA) recommends eating at least two servings of salmon a week.

4. Lawyer
Avocados are a source of monounsaturated fats are good and can increase HDL. In addition, avocados contain betasitosterol that can reduce cholesterol that is absorbed from food. The combination and monounsaturated betasitosterol the advocate is a good food to break down cholesterol.
Even so, the lawyer has a few more calories. To do this, do not add the avocado with a mixture of high fat foods. American Heart Association (AHA) recommends that 15 percent of daily calories come from monounsaturated fats such as those contained in the Advocate. This is equivalent to 30 grams of monounsaturated fat.As an illustration, an avocado contains 300 calories and 30 grams of fat.

5. Garlic
Research shows that garlic can lower cholesterol, the pressure to prevent the clotting of blood and descent, and protects the body against infection. However, other studies have also shown that garlic can stop the plaque in the arteries at an early stage. For health benefits, eating 2-4 cloves of fresh garlic each day.

6. Spinach
Spinach contains lutein, a yellow pigment in the leaves of green vegetables and egg yolks. Lutein slow the onset of blindness in the parent. Consumption of foods rich in lutein and a half cups a day can prevent heart attacks.

7. Margarine
There are two types of margarine that can help lower cholesterol, including Benecol and Take Control. Unfortunately, margarine seems to have circulated widely in Indonesia.
Take Control margarine containing plant sterols that have been shown to lower total and LDL cholesterol by 14 percent. So also with the work such as margarine Benecol take control, but there are side effects are caused both the margarine, which is to reduce the absorption of beta-carotene.

8. Nuts, cashews and almonds
A moderate-fat diet rich in monounsaturated fats in nuts, twice as good for the heart than low fat. Nuts contain vitamin E, magnesium, copper, and fitokemikal related to heart health. Nuts are also rich in omega-3.
Since nuts are high in calories, you should eat in moderation.Save the beans that have been cut in the refrigerator. Sprinkle two tablespoons of cereal, salads, or yogurt. The consumption of two tablespoons of chopped nuts five times or a small handful as a snack 3-4 times a week.

9. Tea
Tea has antioxidant content. Several studies have shown that tea maintain the flexibility of blood vessels and prevent blood clotting.Flavonoids, a major antioxidant in tea, proved capable of preventing the oxidation of LDL can form plaques on artery walls.Antioxidants can also lower cholesterol and blood pressure. We recommend that drinking a cup of tea every day.

10. Chocolate
For the effect on heart health, choose black or brown that is not sweet. Compared with milk chocolate, dark chocolate contains three times as many flavonoids which are antioxidants. White chocolate contains no flavonoids.
Eating one ounce (28.3 grams) of chocolate every day will increase HDL cholesterol and prevent oxidation of bad cholesterol. Remember, do not be too many, if not gain weight.

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