I-cholesterol iyingxenye ebalulekile yomzimba wethu, kodwa amazinga aphezulu e-cholesterol embi (LDL) angaholela ezifweni zenhliziyo nesifo sohlangothi. Ukudla amafutha angenampilo ekudleni okugayiwe kanye nokudla okusheshayo kungakhuphula i-LDL, yingakho kubalulekile ukufaka ukudla okunganciphisa amazinga e-cholesterol embi. Kulesi sihloko, sizoxoxa nge-superfoods engasiza ekunciphiseni i-cholesterol embi nokuvimbela izifo zenhliziyo.
Ukotapheya: Amafutha amaningi e-monounsaturated, i-fiber, amavithamini C no-E, ukwatapheya angehlisa ngempumelelo amazinga e-cholesterol embi. Baphinde babe bomndeni wakwaLauraceae, owaziwa ngezakhiwo zawo zokwelapha.
Imidumba: Ubhontshisi, uphizi, nodali yimithombo emihle kakhulu yamaprotheni, i-fiber, namaminerali. Ucwaningo luphakamisa ukuthi ukudla u-100gms wemifino kunganciphisa amazinga e-cholesterol embi ngo-6.6mg/dl.
Imajarini: Ngokungafani nemajarini yendabuko eyenziwe ngamafutha ezilwane, imajarini esekelwe ezitshalweni eyenziwe ngommbila, isoya, namafutha e-safflower ingehlisa izinga le-cholesterol embi.
I-garlic: I-garlic iqukethe i-allicin, inhlanganisela evimbela ukukhiqizwa kwe-LDL emzimbeni wethu. Ukudla u-garlic oluhlaza noma ophekiwe njalo kunganciphisa kakhulu amazinga e-cholesterol embi.
Amafutha emifino: Ubhekilanga, uwoyela we-canola, namafutha e-safflower anamazinga aphansi wamafutha angenampilo futhi ayindlela enhle yokukhetha i-ghee. Amafutha omnqumo, aziwa ngezindawo zawo zokulwa ne-antioxidant, nawo ayasebenza ekwehliseni i-cholesterol embi.
Okusanhlamvu okuphelele nebhali: Ukudla okusanhlamvu okuphelele, ibhali, ne-jowar kungasiza ekunciphiseni amazinga e-cholesterol embi futhi kuvimbele izifo zenhliziyo.
Ubhontshisi wesoya: Ubhontshisi wesoya unothile ngama-isoflavone, amakhemikhali asekelwe ezitshalweni angehlisa izinga le-cholesterol embi. Ukudla amaprotheni e-soy angama-25% nsuku zonke kunganciphisa i-LDL ngo-5% kuya ku-6%.