He mea koʻikoʻi ka Cholesterol i ko mākou kino, akā hiki i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole (LDL) ke alakaʻi i nā maʻi puʻuwai a me ka hahau. ʻO ka ʻai ʻana i nā momona maikaʻi ʻole mai nā meaʻai wikiwiki a hiki ke hoʻonui i ka LDL, ʻo ia ke kumu nui e hoʻokomo i nā meaʻai hiki ke hoʻemi i nā pae cholesterol maikaʻi ʻole. Ma kēia ʻatikala, e kūkākūkā mākou i kekahi mau meaʻai nui e hiki ke kōkua i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole a me ka pale ʻana i nā maʻi naʻau.
ʻAvocados: Loaʻa i nā momona monounsaturated, fiber, nā huaora C a me E, hiki i nā avocados ke hoʻohaʻahaʻa i nā pae cholesterol maikaʻi ʻole. No ka ʻohana Lauraceae nō hoʻi lākou, i ʻike ʻia no kāna mau lāʻau lapaʻau.
Legumes: ʻO nā pīni, ka pī, a me nā lentils he kumu maikaʻi loa ia o ka protein, fiber, a me nā minela. Hōʻike nā haʻawina ʻo ka ʻai ʻana i 100gms o nā legumes hiki ke hoʻemi i nā pae cholesterol maikaʻi ʻole e 6.6mg/dl.
ʻO Margarine: ʻAʻole like me ka margarine kuʻuna i hana ʻia mai nā momona holoholona, hiki i ka margarine i hana ʻia mai ka palaoa, soy, a me ka ʻaila safflower ke hoʻohaʻahaʻa i nā pae cholesterol maikaʻi ʻole.
Kāleka: Loaʻa i ke kāleka ka allicin, kahi hui e pale ai i ka hana ʻana o LDL i loko o ko mākou kino. ʻO ka ʻai mau ʻana i ke kālika maka a i kuke ʻia paha e hoʻemi nui i nā pae cholesterol maikaʻi ʻole.
ʻAila meaʻai: ʻO ka ʻaila Sunflower, canola, a me ka ʻaila safflower he haʻahaʻa haʻahaʻa o nā momona maikaʻi ʻole a he mau koho maikaʻi loa ia i ka ghee. ʻO ka ʻaila ʻoliva, i ʻike ʻia no kāna mau waiwai antioxidant, he mea maikaʻi hoʻi i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole.
ʻO ka palaoa a me ka bale: ʻO ka ʻai ʻana i nā kīʻaha holoʻokoʻa, ka bale, a me ka jowar hiki ke kōkua i ka hōʻemi ʻana i nā pae cholesterol maikaʻi ʻole a pale i nā maʻi naʻau.
Soybeans: He waiwai ka Soybeans i nā isoflavones, nā mea kanu-mea kanu e hiki ke hoʻohaʻahaʻa i nā pae cholesterol maikaʻi ʻole. ʻO ka ʻai ʻana i ka 25% o ka protein soy i kēlā me kēia lā hiki ke hoʻemi i ka LDL ma 5% a 6%.