Cara menghilangkan Kolesterol dengan mudah

Cara menghilangkan Kolesterol dengan mudah



Anda mengalami kegemukan..? atau kolesterol? nah.. saya ada beberapa tips untuk menghilangkan kolesterol dengan mudah.

Kolesterol merupakan “Lipid” atau lemak tubuh yang penting untuk membuat hormon, aktivitas membran sel, asam empedu, menyerap vitamin, dan membantu dalam transmisi impuls saraf. Makanan yang kita makan sangat mempengaruhi besar kecilnya kandungan kolesterol dalam darah. Jika kita terlalu banyak memakan makanan yang mengandung kolesterol tinggi akan mengakibatkan penyempitan dan pengerasan pembuluh darah dalam sistem kardiovaskuler .

                   

Kolesterol darah normal adalah kurang dari 5 mmol/liter. Jika kolesterol darah berada pada posisi 5-6,5 mmol/liter maka dapat dikurang dengan diet. Jika kolesterol berada lebih dari 6,5 mmol/liter maka harus meminum obat penurun kolesterol atau melakukan pengobatan ke dokter.

Kolesterol terbagi menjadi 2 bagian yaitu :

- Kolesterol buruk disebut Low-Density Lipoprotein (LDL) yang berkontribusi terhadap penyakit jantung dan penyakit yang berhbungan dengan pembuluh darah.

- Kolesterol baik disebut High-Density Lipoprotein (HDL) yang berfungsi untuk menghilangkan kelebihan LDL dalam darah sehingga membantu mencegah penyakit jantung dll.


Jika ingin menghindari kolesterol tinggi dan juga menghindari penyakit jantung, Anda bisa mengikuti tips berikut ini :

1. Olahraga

Olahraga dikenal sebagai kegiatan yang dapat memperindah dan juga menyehatkan tubuh. Kolesterol yang berada didalam tubuh sangat sulit untuk dikeluarkan secara alami. Oleh karena itu, kita harus mengeluarkannya secara paksa dengan rajin berolahraga agar kolesterol keluar bersama keringat yang kita keluarkan. Cukup dengan berolahraga selama 30 menit setiap hari saja, dapat untuk mengeluarkan kolesterol yang cukup banyak dari tubuh.

2. Hindari makanan yang berlemak atau mengadung banyak lemak seperti jeroan, udang, kerang, margarin, keju, daging, santan, dll.

3. Perbanyak maka buah-buahan, sayuran, dan makanan yang dapat mengurangi kadar kolesterol atau yang mengadung banyak kolesterol baik. Perbanyak juga makanan atau minuman yang mengandung vitamin C karena vitamin C berfungsi untuk penyeimbang kolesterol. 



Berikut beberapa jenis makanan yang dapat mengurangi kolesterol buruk (LDL):

1. Ikan



Ikan dikenal karena banya mengandung Omega 3 yang dapat menurunkan kadar kolesterol juga dapat mencegak pengumpulan keping-keping darah yang bisa mengakibatkan penyumbatan pembuluh darah.

Jenis ikan yang paling banyak mengandung Omega 3 adalah:
- ikan tenggiri (2,6 gram/100 gram)
- kembung (2,2 gram/100 gram)
- tuna (2,1 gram/100 gram)
- makarel (1,9 gram/100 gram)


2. Tempe dan Tahu



Tempe dan Tahu terbuat dari kacang kedelai yang mengadung “Niacin”dan Isoflavon yang mampu menurunkan kolesterol buruk. Namun berkat pengolahan tempe dan tahu mengandung 5x lebih banyak Niacin daripada kacang kedelai.


3. Apel



Apel kaya akan serat, anti oksidan, dan vitamin C. Serat pada apel dapat mengeluarkan kolesterol buruk melalui BAB. Selain itu, kulit apel kaya akan Zat Pektin yang berguna untuk menurunkan kolesterol buruk. Oleh karena itu, kita lebih baik mengkonsumsi apel beserta kulitnya.


4. Alpukat



Alpukat dikenal sebagai buah yang banyak mengandung lemak. Namun lemak yang terkandung pada buah alpukat merupakan lemak baik yang dapat menetralisir kolesterol buruk pada darah.


5. Bawang putih


Mengonsumsi bawang ½ atau 1 siung perhari baik mentah ataupun dimasak secara berkelanjutan dapat mengurangi kolesterol sebanyak 9% dalam waktu sebulan. Hal ini dikarenakan bawang putih mengandung Ajoene yang berfungsi untuk menghilangkan kolesterol. Namun, jika terlalu banyak mengonsumsi bawang putih setiap hari akan mengakibatkan diare, sebah, pendarahan lambung, dan demam. Maka dari itu dianjurkan -agar mengkonsumsi bawang putih hanya ½ - 2 siung bawang putih.


6. Teh



Menurut penelitian, komponen bioaktif yang terkandung dalam teh dapat mengurangi kadar kolesterol buruk dalam darah. Sehingga meminum segelas teh setiap hari sangat baik untuk mencegah penyakit jantung.


7. Buah Jenis Berry



Buah jenis berry seperti blueberry mengadung Zat Pterostilbene yang cara kerjanya sama seperti obat penurun kolesterol. Dalam penelitian juga disebutkan jika zat Pterostillbene dapan mencegah kanker dan diabetes.


8. Anggur


Anggur selain mengadung serat yang banyak, juga mengadung Zat Catechin yang baik untukmenurunkan kolesterol buruk didalam darah. Oleh karena itu, kita dianjurkan untuk minum jus anggur 2 gelas/hari.


9. Minyak Zaitun, Minyak Kelapa, dan Minyak Biji Rami.


Menurut penelitian, minyak zaitun sangat baik sebagai bahan pelengkap saat diet karena mengandung senyawa yang baik untuk mengurangi kolesterol buruk (LDL). Sedangkan minyak kelapa yang alami dapat meningkatkan kolesterol baik (HDL) yang bisa menghilangkan kelebihan kolesterol buruk (LDL). Untuk minyak biji rami atau Flaxseed oil dapat menurunkan tekanan darah tinggi pada pria dewasa.


10. Tomat


Tomat mengandung banyak vitamin C, serat, dan anti oksidan yang tinggi sehingga dengan meminum 2 gelas setiap hari makan dapan menurunkan kolesterol buruk secara signifikan hanya dalam waktu 2 minggu.


11. Buah Plum dan Buah Delima


Buah plum mengandung zat yang sama dengan buah blueberry. Sehingga khasiat buah plum sama seperti buah blue berry yang dapat menurunkan kolesterol. Sedangkan buah delima dapat memproduksiOksida Nitrat yang berfungsi untuk menghilangkan plak di pembuluh darah yang disebabkan oleh penyumbatan pembuluh darah oleh kolesterol.


12. Yogurt Probiotik


Yougurt probiotik mengandung bakteri Lactobacillus Acidophilus dan lactobacillus Reuteri yang sangat membantu untuk menurunkan kolesterol dan juga berguna untuk mencegah Reabsorpsi kolesterol kembali ke pembuluh darah.




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