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Cholesterol is a type of fat produced by the liver in the body and found in certain foods such as eggs, meat, dairy products, butter, and others. High level cholesterol will bother your daily health Cholesterol is needed by the health body to maintain the cell walls, produce hormones, vitamin D, and substances needed to digest food.

In the body, cholesterol is channeled through the bloodstream attached to proteins in a way. This protein acts like a truck that transports and sends cholesterol to various body parts. Package cholesterol and proteins are called lipo proteins. Lipo protein was divided into two, namely the High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL), which are distinguished according to how much fat and protein content.

LDL or "bad" cholesterol is a lipoprotein that most of its content consists of fat and little protein. If this type of cholesterol level is too high can clog blood vessels around the heart to lead you at risk for heart disease, such as strokes and heart attacks. While the "good" cholesterol or HDL, is a type of cholesterol that contain more protein than fat, and cholesterol to help eliminate this type of LDL cholesterol in the blood so that high levels of HDL can protect you from heart disease.

For many people, high cholesterol is a major problem for their health. Many factors can contribute to the high cholesterol problems that bothering health But fortunately are some things you can do to control it. One of the best ways to lower cholesterol levels is to make certain changes to the diet.

By adding some of the following foods into your diet, can actually help you to lower cholesterol levels and simultaneously improve your health.

1. Oat bran and oatmeal

Oatmeal and oat bran are excellent sources for soluble fiber, which is a kind of fiber that is known to reduce levels of LDL cholesterol.

Soluble fiber works by reducing cholesterol absorption in the intestine. 5 to 10 grams of soluble fiber per day can reduce cholesterol about 5%. And a bowl of oatmeal provides approximately 4 grams of fiber, an amount sufficient to lower your cholesterol.


2. Cereals

Grains also contain lots of soluble fiber can help lower bad cholesterol levels. Another meal that also contain lots of soluble fiber include beans, lentils, and flax seed.

3. Fish

Omega-3 fatty acids in fish diterdapat can reduce levels of bad cholesterol and increase good cholesterol. In addition, omega-3 fatty acids also help the heart by lowering high blood pressure and reduce the risk of blood clots.

4. Nuts

Nuts contain lots of fiber, phytonutrients and antioxidants such as vitamin E and selenium. Nuts also contain sterols and fats (monounsaturated and polyunsaturated fats), all of which have been known to lower cholesterol levels.

While sterols or stenol are powerful substances found in plants and have the ability to reduce cholesterol absorption.


5. Blueberries

Blueberries contain pterostilbene, a powerful antioxidant that can help lower LDL cholesterol (bad), as effectively as commercial drugs, but with fewer side effects.


6. Yogurt

Several studies have shown that probiotics Lactobacillus Acidophilus and Lactobacillus reuteri can actually help lower cholesterol levels. They work by preventing the absorption of cholesterol into the blood back. And yogurt is known as one of the products containing probiotic.


7. Soybean

Soybeans contain isoflavones that are proven effective to reduce levels of bad cholesterol and improved its levels of good cholesterol. Some soy products that you can try include soybeans, soy milk, soy nuts, soy cheese, miso, tempeh, and tofu.

8. Avocado

Monounsaturated fats found in avocado shown to reduce levels of bad cholesterol and increase good cholesterol levels, especially in people who increased cholesterol in the minor scale.

9. Olive oil (Olive Oil)

Olive oil contains several antioxidants that can lower bad cholesterol without affecting good cholesterol levels. Several studies have found that cholesterol-lowering effect of olive oil will increase if you choose extra-virgin olive oil, which means the oil has fewer processing, so that the antioxidants they contain so much more.

10. Green tea

A study in Japan found that theanine contained in green tea may help increase levels of good cholesterol and prevents the formation of bad cholesterol. To get optimal results, drink at least 2 cups of green tea without sugar per day.

11. Apple

Apples contain lots of pectin, a soluble fiber that helps lower LDL cholesterol levels. Pectin will bind cholesterol and fat before it is absorbed by the body. Polyphenols found in apples also been shown to lower bad cholesterol levels.

12. Cinnamon

Several health studies have shown that cinnamon may reduce glucose and cholesterol levels in people with type 2 diabetes. A study published in the journal Diabetes Care found that a teaspoon of cinnamon per day can reduce blood sugar levels in people with type 2 diabetes. In addition, levels of LDL cholesterol and total cholesterol they also declined.

13. Tomatoes

In a health study published in the British Journal of Nutrition shows that eating tomato products (13.5 ounces of tomato juice and tomato sauce 1 ounce per day), can lower total cholesterol levels as much as 5.9% and LDL cholesterol as much as 12%. Results pengetessan blood taken during the study also showed an increase in circulating LDL cholesterol to resist oxidation.

14. Red wine

Antioxidants and pectin contained in red wine has been shown to increase levels of good cholesterol. In addition, both substances can also help prevent blockage of blood vessels, thus helping reduce the risk for atherosclerosis.