(SPECIAL)

To stay healthy of course must pay attention to food and drink was consumed. Here are tips on choosing short of food and drink right to keep your heart healthy.

Food
Try to eat a variety of foods, including vegetables, whole grains, low-fat meats, fish, fruits, vegetable oils, nuts, and consume less fat.

Vegetables
Make eat vegetables as a habit every day. Make sure there are five kinds of vegetables and two kinds of fruit in your diet every day.

Choose whole grain bread and cereal for breakfast.

Beans and peas can be taken twice a week.

Fats and Oils
A. However, the body still needs fat. However, there are some things worth noting.

1. Use margarines made from plants as a spread on your bread .. Another step is to replace the margarine with the avocado as a spread.
2. When sauteing, use oil made from plants.
3. In order salad consumed more healthy, use mayonnaise made from soybean, olive, or sunflower seeds.
4. Get used to eating oily fish two to three times a week or consumption of fish weighing 150 grams. Use of fish oil capsules are also equipped with an omega-3.
5. You still can eat meat, but should choose lean meat. For chicken or duck meat, do not consume the skin, try not to consume too much processed meat (sausage) and reduce eating a variety of organ meats.
6. You can still eat a variety of fast food, but just once a week.

B. Blood cholesterol level is more influenced by the consumption of saturated fat compared with the cholesterol in food. A balanced diet that also includes eating two eggs in two or three times a week.

C. The best way to reduce saturated fat is not at all or reduce consumption of fatty foods.

1. Choose milk, yogurt, custards, and desserts are low in fat.
2. You can eat cheese, but make sure that sufficient portions of 20-40 grams can consume four days a week. Cheese low-fat cheese are like ricotta, cottage, light mozzarella is a better choice.
3. Diet does not mean that no tomb of ice cream. Just drop on lower fat choices plain ice cream is consumed as much as 50 grams, three times a week.

Salt
When shopping, you should choose foods that are labeled 'no added salt', 'low salt', or 'salt reduced'.

Snack
From now on, choose healthy snacks such as fresh fruit or beans without salt, or one cup of fruit processed.
Reduce snack contains sugar, fat and salt.

Beverages
Consumption of water a day.
Fruit or vegetable juice is also good consumed, but not the means to replace the white water.
Limit fizzy drink which is usually rich in sugar.
Coffee and tea may be drunk but within reasonable limits. If you want to consume milk, choose low-fat.

healthy food



tall cholesterol and high blood pressure is human principal murderer. cholesterol that congest can dirty blood vessel, causes plaque, and clog blood stream. will be like when does blood not flow fluent? body organ can ”korsleting” and sudden. when strike vital organ, heart for example and brain, soul can threatened.



many manners to demote cholesterol degree. medicine chemistry counted effective demote cholesterol. the ugly, medicine dependence can causes also body function disturbance. well, try demote cholesterol degree by natural. because, there kok food that can depress cholesterol.

that victuals can demote degree low-density lipoproptein (ldl) alias wicked cholesterol that causess plaque at blood vessel. that victuals even increase high-density lipoprotein (hdl) alias cholesterol both for can be maked use body to cultivate vitamin that dissolve in fat.
to demote degree ldl, you must decrease satisfied fat. satisfied fat usually is found at product meat for example, milk, cream, butter, and cheese. there also sih satisfied fat that comes from coconut milk for example vegetable, palm oil, and vegetable fat

follow tips natural manner demotes cholesterol and trigliserida (by dr. kardi)

food may not consumption (many contain cholesterol)

1. quill egg (3640 mg)*
2. tripe, skin
3. innards: brain (2300 mg), cow innards (360), goat innards (610 mg), gajih cow (130 mg),

food may once in a while (1-2 time/week)

1. butter/margarine (380 mg)
2. yellow chicken/duck egg (2000 mg)
3. brown/cacao (290 mg)
4. sea food: cumi(1170 mg), shrimp (160 mg), shell (160 mg), oyster (460 mg), crab/small crab (150 mg)
5. meat sausage (150 mg)
6. eel fish (185 mg)
7. cheese (140 mg)
8. coconut milk (185 mg)

manner cooks sea food that is boil eaten with the skin/the eggshell.



limit food that contain satisfied fat

1. thick sawit/coconut milk palm oil
2. butter, margarine, cheese
3. don't ever wear vegetable oil former
4. milk full cream

limit pure carbohydrate

1. stone sand/sugar sugar
2. soft drink
3. honey
4. syrup, jam, bolu

multiply food that contains fitosterol because fitosterol will retard cholesterol absorption at intestines.

1. bean: peanut, soy bean
2. unsatiated fat: corn oil, olive, oil rape, sunflower oil
3. fruits: apple, banana, wine, melon
4. vegetable: brocolli, cauliflower
5. cereals and cereal product: gandung, brown rice

will multiply food that contain vitamin b3 (niasin) because niasin will demote cholesterol will prevent blood lump. for example: skin rice/katul, skin gandung, peanut, salmon, know, tempe, yeast

will multiply fibrous food because fibrous food will retard cholesterol absorption. the mass: skin gandung, wheat porridge (oatmeal), brown rice, pod polong-polongan, vegetables, fruits (melon, blewah, cucumber suri, water melon, jelly, sea grass, cincau, pumpkin)

will multiply food that contain antioksidan because antioksidan will prevent oxidation ldl that at blood vessel.

1. selenium: garlic, tomato, seafish, brocolli
2. vitamin c: orange, jambu seed etc
3. vitamin e: toge/sprout, pod, soy bean milk, know, tempe

multiply food that contain omega-3 because omega-3 prevent blood clotting at blood vessel. for example: salmon, small fish fish, fish marlin, fish , tuna, fish lemeru. the ripe manner must be boiled.

will multiply to eat mushroom because mushroom will decrease cholesterol maker at liver. mushroom for example merang, oyster mushroom another mushroom doesn't poisonous. note: medicine dropping group cholesterol statin also extracted from certain mushroom.

multiply regular physical/sport activity 3 times one week (by foot every day 30-40 minute)

lose weight body and maintain to heavy ideal body.