Cholesterol wani muhimmin bangare ne na jikinmu, amma yawan adadin cholesterol mara kyau (LDL) na iya haifar da cututtukan zuciya da bugun jini. Yin amfani da kitsen da ba shi da lafiya daga sarrafa abinci da abinci mai sauri zai iya ƙara LDL, shi ya sa yana da mahimmanci a haɗa da abincin da zai iya rage ƙwayar cholesterol mara kyau. A cikin wannan labarin, za mu tattauna wasu abinci mai yawa waɗanda za su iya taimakawa wajen rage mummunan cholesterol da kuma hana cututtukan zuciya.
Avocados: Mawadaci a cikin kitse marasa ƙarfi, fiber, bitamin C da E, avocados na iya rage matakan cholesterol mara kyau yadda ya kamata. Har ila yau, suna cikin dangin Lauraceae, wanda aka sani da kayan magani.
Legumes: Wake, Peas, da lentil sune kyakkyawan tushen furotin, fiber, da ma'adanai. Nazarin ya nuna cewa cin 100gms na legumes na iya rage mummunan matakan cholesterol da 6.6mg/dl.
Margarine: Ba kamar margarine na gargajiya da aka yi daga kitsen dabba ba, margarine na tushen kayan lambu da aka yi daga masara, waken soya, da man safflower na iya rage matakan cholesterol mara kyau.
Tafarnuwa: Tafarnuwa na dauke da sinadarin allicin, sinadarin da ke hana samar da LDL a jikinmu. Yin amfani da danye ko dafaffen tafarnuwa akai-akai na iya rage mummunan matakan cholesterol sosai.
Man kayan lambu: Sunflower, canola, da safflower mai suna da ƙananan matakan kitse mara kyau kuma sune manyan madadin ghee. Man zaitun, wanda aka sani da kayan antioxidant, shima yana da tasiri wajen rage mummunan cholesterol.
Dukan hatsi da sha'ir: Yin amfani da hatsi gabaɗaya, sha'ir, da jowar na iya taimakawa wajen rage ƙwayar cholesterol mara kyau da hana cututtukan zuciya.
Waken waken soya: Waken wake yana da wadata a cikin isoflavones, sinadarai na tsiro wanda zai iya rage muggan matakan cholesterol. Yin amfani da kashi 25% na furotin soya kullum zai iya rage LDL da 5% zuwa 6%.