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5 Bahan Makanan Penurun Kolestrol Yang Mudah Anda Dapatkan

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ArenaWanita.com | Bahan Makanan Penurun Kolestrol – Siapa yang tidak mau hidup sehat? semua manusia yang mendiami bumi ini pasti menginginkan tubuh yang sehat. Permasalahan utamanya adalah pilihan kita terhadap makanan cenderung membuat kita terjebak atas segala macam penyakit yang berbahaya.

Untuk itu kita jangan sampai salah memilih makanan yang akan dikonsumsi. Karena setiap makanan yang terlihat dan rasa enak belum tentu mempunyai nilai gizi yang bisa diterima oleh tubuh kita. Salah satu penyakit yang menjadi fokus arenawanita.com kali ini adalah kolestrol.

Kolestrol adalah metabolit yang mengandung lemak sterol. Metabolit sendiri merupakan intermediat dan produk dari metabolisme. Jadi kolestrol merupakan penyebab utama terjadinya aterosclerosis yaitu proses pengapuran dan pengerasan dinding pembuluh darah.

Akibat proses ini saluran pembuluh darah khususnya peembuluh darah koroner menjadi sempit dan menghalangi aliran darah didalamnya. Keadaan ini akan meningkatkan resiko penyakit jantung koroner. Beberapa jenis makanan ada yang mengandung kadar kolestrol jahat atau LDL (Low-density lipoprotein) yang dapat menimbulkan plak di pembuluh darah.

Ada pula kolestrol yang meningkatkan HDL (High-density lipoprotein) atau kolestrol baik yang dapat digunakan tubuh untuk mengubah vitamin yang larut didalam lemak. Untuk anda yang mempunyai kolestrol tinggi tak perlu panik, karena berikut ini arenawanita.com akan memberikan beberapa makanan yang dapat menurunkan kolestrol.

  • Kacang Kedelai

Bahan Makanan Penurun Kolestrol - Kacang Kedelai

Makanan penurun kolestrol yang pertama adalah kacang kedelai, yang merupakan salah satu tanaman polong-polongan yang menjadi bahan dasar banyak makanan. Kedelai juga merupakan sumber utama protein nabati dan minyak nabati dunia. Selain murah dan mudah ditemukan, Kacang kedelai juga telah menjadi olahan makanan seperti tempe, tahu, susu kedelai, tepung kedelai yang mengandung isoflavon yang juga berfungsi sebagai zat yang dapat menekan kolestrol jahat agar tidak berkembang.

Namun ada yang perlu dicatat dan digaris bawahi, kita harus memasak kacang kedelai dengan minyak zaitun, jangan menggunakan minyak jelantah atau campuran santan. Menurut penelitian kesehatan, kita harus mengkonsumsi sedikitnya 25 gram protein kedelai perhari untuk menurunkan kolestrol kita yang tinggi.

  • Kacang-Kacangan

Bahan Makanan Penurun Kolestrol - Kacang-Kacangan

Makanan penurun kolestrol berikutnya adalah kacang-kacangan. Kacang merupakan serat larut yang dapat mengurangi kolestrol. Kita harus mengkonsumsi kacang-kacangan seperti buncis, kacang merah, kacang panjang secara teratur yakni selama 6 minggu karena dapat menurunkan kolestrol hingga 10 persen, kacang mede, kacang almon dan kacang kenari juga merupakan bahan makanan rendah lemak yang sangat baik bagi kesehatan jantung. Karena jenis kacang-kacangan tersebut mengandung lemak tak jenuh tunggal. Bukan itu saja, ketiga kacang-kacangan ini juga mengandung vitamin E dan magnesium serta phytochemical yang berhubungan erat dengan kesehatan jantung.

  • Ikan Salmon

Bahan Makanan Penurun Kolestrol - Ikan Salmon

Selanjutnya ikan salmon dipercaya menjadi makanan penurun kolestrol. Mengapa salmon dipercaya menurunkan kolestrol? Karena salmon mempunyai kandungan omega 3 yang dapat berfungsi menurunkan kolestrol jahat dan trigliserida serta meningkatkan produksi kolestrol baik.

Selain itu, salmon juga mengandung EPA dan DHA yang sangat baik bagi kesehatan dan fungsi jantung. Assosiasi kesehatan di Amerika Serikat menyimpulkan, bila kita mengkonsumsi ikan salmon, ikan tuna, trout, sarden makarel dan herring minimal 2 porsi dalam 1 minggu dapat memberi manfaat yang sangat optimal dalam menurunkan kolestrol jahat dalam tubuh kita.

  • Alpukat

Bahan Makanan Penurun Kolestrol - Alpukat

Makanan penurun kolestrol berikutnya adalah buah alpukat, karena dalam alpukat terdapat tingkat kalori yang cukup tinggi. Akan tetapi alpukat juga merupakan salah satu buah yang dapat dijaikan sumber lemak tak jenuh yang dapat meningkatkan kadar kolestrol baik.

Namun dalam mengkonsumsi alpukat kita diwajibkan mengkombinasinya dengan buah atau sayuran lainnya, sehingga dapat menekan sejumlah kalori yang terdapat pada alpukat. Karena 1 buah alpukat ukuran sedang mengandung 3000 kalori dan 30 gram lemak tak jenuh. Dalam batas normal tubuh manusia memerlukan 1800 kalori dan 30 gram lemak tak jenuh setiap harinya.

  • Bawang Putih

Bahan Makanan Penurun Kolestrol - Bawang Putih

Makanan penurun kolestrol selanjutnya adalah bawang putih. Selain mudah didapatkan, khasiat dari bawang putih ini sungguh luar biasa. Hampir setiap makanan dan masakan Indonesia menggunakan bawang putih sebagai bumbu. Bangsa Mesir Kuno pada zaman dahulu juga menggunakan bawang putih sebagai peningkat kesehatan dan stamina tubuh manusia.

Dewasa ini banyak orang menggunakan bawang putih untuk menurunkan kolestrol, mencegah pembekuan darah, menurunkan tekanan darah tinggi dan melindungi tubuh dari infeksi. Bukan itu saja, bawang putih juga mampu mencegah berkembangnya molekul kolestrol yang menempel dan hinggap didinding pembuluh darah.

Ekstrak bawang putih mengandung anti oksidan yang bermanfaat melawan oksidasi dari serum lemak dan menjaga aliran darah tetap lancar. Bagi anda yang bobot badannya dibawah 60 kg, dianjurkan menggunakan dosis 2 siung bawang atau setara dengan 7 gram sekali makan. Sementara bagi anda yang berbobot lebih dari 60 kg, konsumsilah 30 siung bawang atau setara dengan 10 gram.

Untuk pemilihan bawangnya pilihlah bawang yang umbinya mulus dan kulitnya kering. Selain itu bayam, margarin ,teh dan cokelat juga merupakan sumber makanan lain yang juga berfungsi untuk menurunkan kolestrol.

Itulah beberapa makanan penurun kolestrol yang telah arenawanita.com berikan untuk anda. Agar terhindar dari penyakit mulailah dari sekarang untuk mengubah kebiasaan-kebiasaan makan kita dan biasakan olahraga secara teratur.

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