Beauty and Cosmetic Home School Programs The Cat and Animal Home Improvement Ideas Healthy Diet Sweet Potato Psycho girl Technical Glass Products Home Security Micro Technology Auto Repair Shop Reference and Education Working Group on Internet Governance Top Web Design Company Top Montreal Web Design Company The shirts and Jackets Design Packages Holiday Travel Security Systems Electric Home Child Education Insurance Plan Free Webcam Chat Rooms Online Drivers Education Package Travel How to Choose Fresh Fish Cooked Financial Solutions Credit Loans Electric System Vehicle Tps Links Best Beauty Products Design Flooring Masks Restaurant Animal Service episiotomy and pregnant Stanley Insurance Westerly Lawyers Living Without Money iPhone 4S Specificatii Insurance and Finance Demographic Change Health Insurance Most Important Law In Building Cards Kit Open Frame Foundation for Children's Education Tax Adviser The Best of Insurance Cell Phone Microscope Fashion Job Descriptions Travel Vacations Cheap Flights Watertown Area Health Services Black Friday Canada Online inix products Starkey Auto Parts Seo Web Marketing Business Prospects Trade Online Tool House Cleaner Carpet Cleaner House Cleaning Services In Minnesota Fox Terrier Network Drug Abuse Fashion Model The Exodus Media Group Lawyer Employment Atlantic Hardwoods Furniture Sawgrass Planning a Golf Restaurant Hood Cleaning Construction Services Prevent Premature Ejaculation Real Estate and Homes For Sale Dave Films Beauty Salon in RĂºssia Car Inspection Procedures Online Outlet Smart Agriculture Analytics Basics Home Equity Loan Home Improvement Design Ideas Hotel Villa Lapas How to lose weight St. Joseph’s Medical Group Arizona Medical Corps Technology Electronics Adventure Games All Insurance Policy In Canada Astra Connect Avocet Mining The Medical School Women for Women Law Toronto Floor Cleaning Service Modellbahnen GAP Insurance Company Exterminator Pest Control Annotated Law Reports Project Manager Milano Green Home Design Hawaiian Style Vacation Rentals Bankruptcy in Denver Travel in Egypt Manifest Money Red Truck Fly Fishing Oregon Web Design Education Online Shop Best Professional Carpet Cleaning Individuals With Bad Credit Home Improvement Contractor Plan Internet Crimes Against Children Health Insurance Plans Home Improvement Design Ideas The After School Chicago The Auto Future Tech Miradent Directoare Web The App Store on iTunes Lawyer Salary Information Woodmaster Furniture Repair International Law About Internet Education Democracy Health and Fitness Luxury Residential Real Estate American Home Patio AnyCloud Atlanta Buildings Residential Cartoon Line Web Content Converter Generic Drug Strategies Financial Planning hd rokettube Indigo Furniture iPhone and iPad Turkey Little Apple Real Estate Victory Build Luxury Homes Study Medicine in Russia Metasoft Solutions Software Services My Tube Design Pandemic Flu History Payday Loans for Bad Credit Pokerstars Real Money Initial Planning of Real Estate professional organizer los angeles Law Register Trademark Seymour Whyte Constructions Shrew Control Texas Estate Attorney The Training of Mobile HART Communication Foundation The Computer Guys Bend Tow Truck Shopper VHI Healthcare Online Google Seo Web Zombies Online Games Online Store Sample Business Plans The Marketing The Automotive Updates Funky Kidz Sustainable Style Mummers Court Convict Fashion Design Clothing Debt Consolidation Loans Free Software Smartphone Advice on benefits Insurance BetterLesson Registered Nurse Chartered Accountant Courses Entropia Forum Business Online Payment Processor Villa Stella Maris Cactuspedia Expofil Education of Children Women Management Living Without Money Berlin Creations Buy Real Views Banking Software Solutions Quote Life Insurance Defense Audit Banking AFCEA Tidewater Photographic Industry Entrepreneurs Payday Tips Online Billing Providence Real Estate Bearfilms The New Template CMS Snap Mortgage The Naturalist Notebook Sales Motion Natural Skincare Factory Professional Kitchen Fitters Classic Car Restoration Money Maintenance Technology System Home Security AXA Travel Insurance Health and Medical Research Insurance and Finance Lawyer Requirements Green Kids Craft Registered Nurse Technical Glass Products nature lovers mountain boys how to start a business Venezuela travel advice finding military ministries Affiliate Deals Definition Cell Zone Green Roofing Improvement Cheap Wedding Dresses AP Electric Barbecook Brainetics Bank South Pacific Legacy Landscape Creative Education Summit Application Service Provider European Journal of Hospital Pharmacy Online Organic Products and Environmental Technologies Trade Slow Cooker Recipes Online Insurance Quotes Professional Video Game Players Business Plan Competition Real Estate Financing Phonebook of the World How to Rebuild Bad Credit Rochester Labor Lawyers Second Street Players The Savings Bank Best way to make Money with Forex Trading Tri-Alliance Online Shop Tri Alliance Waterbury Telephone Federal Credit Union Web Design Boston Money in Forex Trading Women Business Mentoring Initiative White Mountain Rock and Ice Financial Crisis by consensus Virus Trojan Info Technology Ipad Imperative Labs Education Medical Dictionary Sports and Fitness Digital Power Station Agriculture Investment Best Credit Cards Mangosteen for health benefits Join Feg Insurance Services Birth Control Pills Finance and Accounting Midpark High School TheHostingTool WebDSL Counselling Skills Humanistic psychology Capital One Credit Cards The Culture of Philanthropy House Visitors Center Live Allergy Free Global Markets Milagros Boutique The Book of History Emergency Information Notary Learning Center Party Clothing New Thinking in economics North Owl Network Mental Health bookstore a global friendship World Film Review Alt Software Prevent Child Obesity Online Pharmacies Mortgage Bank Mechanical Engineering Civil Law Consultant Work Boots Scottish Prisons Commission Ideal Food Pattern Greek Lawyers Association Insurance Processing Systems Development Service Solutions FIRST HALF EDUCATION OF GEOGRAPHY Home Design Amsterdam Sightseeing The Masterchef Online Shopping Cart Private Commercial Law Visit Center Shopping Online Benefits of Waste To Fuel Hybrid System Car Logistic Transportation Floor Mats and Accessories car New Car Buying Guide Green Flooring Financial Services Home Advice Indianapolis Website Design Employment and the Economy My Best App North Idaho Tourism Real Estate Marketing Business Shopping Online emergency medical alert systems emergency medical information Download Free Games Children's Cancer Research Institute List of Pipe Organs Debt Settlement Lawyer Cambria Real Estate Lawyer Employment Tips A Vet For Your Pet Bankenverband Veterans Insurance policy Swiss Business Real Estate Leasing Motivation Solution Lawyer Cloud Trading Strategy Transportation Center Via Tourisme Save My Memories Website Builder Librairie Health Medicine Pharmacy Primary Health Care Services Home Improvement Contractor Plan Free Software Smartphone Cheap Car Insurance Quotes Auto Parts and Service Emergency Management Green Solar Panels Travel in Hungary Electric Car System Medical Rehabilitation Drug Baby Insurance Plan home improvement contractor job School Visual Arts Constitutional law Analyzing Pharmacist Drug Auto Parts and Service Expert Anesthesia Fashion Trades Directory Town insurance Law Job outsourcing Mortgage Banker Network Financial Lists Long term Insurance Tradition Law Interior Design Lists European federation of patients precious woods IDEFICS Englisch Training Institute for Business Law and Technology Epilepsy Medications Perfumery and Cosmetics Healthy Aging German Auto Car Advertising for Doctors and Hospitals Trade Society America China College Career Services Europe Vacation Packages photographers tips and tricks Business Shopping Online Online Pharmacy and Drugstore best electric vehicle Central Asia Commerce Best Supplements Dentist Ice Fishing Info The Journey of Student Entrepreneurs Ensure Insurance Plan Check Classic Cars Women's Health Web Tool Development Auto Repair Shop Auto Repair Advice Guide How to Make Money Fast Adventure Corps Online Shop Best Apparel Deals The Interview Online Diet and Slimming Gay Finances Benefits of Life Insurance Studying Life Small Children The ReaL Estate Event Security Innovation Network gambling online casino home interior design The History Teachers Tech And Gagdet News The Game War Financial Management Life Insurance Quotes Employment Discrimination Lawyers Sexy Lingerie Shop Toronto Travel guide Stadia Studio Media Education IP Telecommunications Portal Electric Car Technology Pharmacy and drugs The Center Study of Economic Programs London Museum School Lifestyle Home Solutions How to Learn Trade The Chicago Campus Bullying Laws Natural Beautiful Life Emergency medical services in Germany Travel in Brazil European Education Technology Terms Plumbers and Carpet Cleaning Service Commercial Real Estate Green Business Women Printer Software Solution European Vehicle Market Girls Fashion Dresses Planning a Wedding Free Web Design Police and Law Sexy Lingerie Amsterdam Package Travel‎ Workers Welfare Law Chanel cosmetics Resident Services Family Friendly Frugality New Ideas for Better Business The best form of insurance solutions Transportation Technology Five Dollar Riches Global Sales Training and Sales Wood Flooring Ideas Car Insurance Loans European Auto Parts

10 Makanan Untuk Menghindari Kolestrol

Memilih makanan yang tepat adalah salah satu bagian penting dari pola hidup sehat. Ada baiknya Anda tak sekedar memilih atau mengonsumsi bahan-bahan pangan yang bernutrisi tinggi, tetapi juga bermanfaat lebih bagi kesehatan seperti mengandung zat-zat yang dapat mengikis lemak jahat.
Berikut ini adalah 10 bahan pangan yang patut dipilih dalam memenuhi kebutuhan gizi setiap hari. Selain padat akan nutrisi, makanan-makanan ini memiliki khasiat tambahan karena dapat menurunkan kadar lemak jahat atau kolesterol dalam tubuh Anda.
1.    Kedelai

Mengurangi lemak jenuh merupakan langkah terbaik untuk menurunkan kadar kolesterol. Ganti daging dan keju dengan makanan berbahan kedelai seperti tahu, tempe, susu kedelai. Kandungan isoflavon pada kedelai dapat membantu menurunkan LDL (Low Density Lipoprotein) alias kolesterol jahat.
Lemak jenuh tidak baik untuk jantung karena hati menggunakan lemak jenuh untuk membuat kolesterol. Jadi mengonsumsi makanan kaya lemak jenuh dapat meningkatkan kadar kolesterol, terutama LDL. Konsumsi setidaknya 25 gram protein kedelai setiap harinya untuk membantu menurunkan kolesterol.
2.    Kacang-kacangan
Selain bekatul, kacang-kacangan kaya serat terutama yang larut, bisa membantu menurunkan kolesterol. Mengonsumsi satu cangkir segala jenis kacang-kacangan per hari, terutama kacang merah atau kacang pinto, dapat menurunkan kolesterol hingga 10 persen dalam enam minggu.
Untuk mendapat manfaat kesehatan terbaik, baik FDA dan Institut Kanker Nasional (NCI) Amerika Serikat merekomendasikan konsumsi 25-30 gram serat setiap harinya. Untuk kacang-kacangan, konsumsi lima porsi atau lebih setiap minggunya.
3.    Ikan salmon
Ikan salmon merupakan sumber protein terbaik karena tinggi asam lemak omega-3 yang disebut EPA dan DHA, yang baik untuk jantung. Selain itu, kandungan asam lemak omega-3 yang terkandung pada ikan salmon dan ikan air dingin lainnya dapat menurunkan kolesterol jahat (LDL), trigliserida, dan meningkatkan kadar kolesterol baik (HDL). Untuk mendapatkan omega-3, pilih ikan salmon, trout, herring, sardin, dan makerel. Asosiasi Jantung Amerika (AHA) merekomendasikan konsumsi ikan salmon setidaknya dua porsi seminggu.
4.    Alpukat
Alpukat merupakan sumber lemak tak jenuh tunggal yang baik dan dapat meningkatkan HDL. Selain itu, alpukat juga mengandung betasitosterol yang dapat mengurangi jumlah kolesterol yang diserap dari makanan. Kombinasi betasitosterol dan lemak tak jenuh tunggal membuat alpukat merupakan makanan yang baik untuk memecah kolesterol.
Meski begitu, alpukat mempunyai kalori yang sedikit tinggi. Untuk itu, jangan menambahkan alpukat dengan campuran makanan tinggi lemak. Asosiasi Jantung Amerika (AHA) merekomendasikan 15 persen kalori harian diambil dari lemak tak jenuh tunggal seperti yang terkandung pada alpukat. Ini sama artinya dengan 30 gram lemak tak jenuh tunggal. Sebagai gambaran, satu buah alpukat mengandung 300 kalori dan 30 gram lemak.
5.    Bawang putih
Penelitian menunjukkan bahwa bawang putih dapat menurunkan kadar kolesterol, mencegah penggumpalan dan menurunkan tekanan darah, serta melindungi tubuh terhadap infeksi. Namun, penelitian lain juga membuktikan bahwa bawang putih dapat menghentikan plak pada arteri pada tahap awal. Untuk mendapatkan manfaat kesehatan, konsumsi 2-4 siung bawang putih segar setiap hari.
6.    Bayam
Bayam banyak mengandung lutein, zat warna kuning yang ditemukan pada daun sayuran berwarna hijau dan kuning telur. Lutein memperlambat terjadinya kebutaan pada orangtua. Konsumsi setengah cangkir makanan kaya lutein setiap hari dapat mencegah terjadinya serangan jantung.
7.    Margarin
Ada dua jenis margarin yang dapat membantu menurunkan kadar kolesterol, yaitu Take Control dan Benecol. Sayangnya, margarin ini sepertinya belum beredar luas di Indonesia.
Margarin Take Control dibuat dari sterol tumbuhan yang terbukti dapat menurunkan kadar kolesterol total dan LDL hingga 14 persen. Begitu juga dengan margarin Benecol yang bekerja seperti Take Control, tapi ada efek samping yang ditimbulkan kedua margarin tersebut, yaitu mengurangi penyerapan betakaroten.
8.    Kacang walnut, mete, dan almond
Diet lemak secara moderat yang kaya akan lemak tak jenuh tunggal pada kacang, dua kali lebih baik untuk jantung Anda daripada diet rendah lemak. Kacang juga mengandung vitamin E, magnesium, tembaga, dan fitokemikal yang berhubungan dengan kesehatan jantung. Walnut juga kaya akan omega-3.
Karena kacang tersebut tinggi kalori, sebaiknya konsumsi dalam jumlah moderat. Simpan kacang yang sudah dipotong dalam lemari pendingin. Taburkan sebanyak dua sendok makan pada sereal, salad, ataupun yoghurt. Konsumsi dua sendok makan kacang cincang lima kali atau segenggam kecil sebagai makanan selingan 3-4 kali seminggu.
9.    Teh
Teh mempunyai kandungan antioksidan. Beberapa penelitian membuktikan bahwa teh menjaga kelenturan pembuluh darah dan mencegah penggumpalan darah. Flavonoid, antioksidan utama pada the, terbukti mampu mencegah terjadinya oksidasi LDL yang dapat membentuk plak pada dinding arteri. Antioksidan juga dapat menurunkan kolesterol dan tekanan darah. Sebaiknya konsumsi satu cangkir teh setiap hari.
10.    Cokelat
Untuk mendapat efek terhadap kesehatan jantung, pilihlah cokelat hitam atau yang tidak manis. Dibandingkan dengan cokelat susu, cokelat hitam mengandung tiga kali lebih banyak flavonoid yang merupakan antioksidan. Cokelat putih tidak mengandung flavonoid.
Makan satu ounce (28,3 gram) cokelat setiap hari akan meningkatkan kolesterol HDL dan mencegah oksidasi kolesterol jahat. Ingat, jangan terlalu banyak, kalau tidak mau berat badan bertambah.