Cholesterol e feteletseng e kotsi bophelong ba rona. Ho na le k'holeseterole e ntle, e hloekisang methapo ea rona le e mpe, e bakang kotsi ea tlhaselo ea pelo kapa stroke.
Ho fetola boemo ba k'holeseterole maling, hopola hore mafura a mangata a eketsa boemo ba "cholesterol" e kotsi, mme mafura a polyunsaturated, ho fapana le hoo, aa fokotsa le ho eketsa "a bohlokoa".
Salemone
Tlhapi ena e na le mafura a acid a omega 3, a thusang ho matlafatsa marako a methapo ea mali, ho thibela ho thehoa ha li-atherosclerotic plaques, ho matlafatsa 'mele ka iodine le livithamine B1 le B2, le ho ntlafatsa metabolism.
Nuts
Linate li na le liminerale, livithamine, liprotheine tse chehang habonolo, lik'hilojule tse ngata, tse khonang ho khotsofatsa 'mele ka ho feletseng, le mafura a phetseng hantle, a theolang k'holeseterole maling.
Sepinichi
Spinach - mohloli oa tšepe, potasiamo, magnesium, fiber, divithamini K le B, le li-antioxidants. Spinach e na le lik'hilojule tse fokolang haholo empa e matlafatsa 'me e eketsa matla. Sehlahisoa sena se boetse se fokotsa kotsi ea lefu la pelo le ho thehoa ha plaque, ka katleho ho loantša k'holeseterole le liphello.
Avocado
Avocado ke mohloli o motle ka ho fetisisa oa mafura a monounsaturated. E hloekisa methapo ea mali ho tsoa k'holeseterole 'me e matlafatsa marako. Litholoana tsena li tla thusa ho nosetsa letlalo, ho matlafatsa lipekere le moriri, 'me e be tlatsetso e phethahetseng bakeng sa lijo tsa hoseng tse monate, tsa motšehare kapa tsa lijo tsa mantsiboea.
Linaoa
Linaoa li na le fiber ho theola boemo ba "cholesterol" e mpe. Li-gramme tsa 100 tsa linaoa letsatsi le leng le le leng li ntlafatsa maemo a methapo ea mali, li fepa ka livithamini, liminerale le fiber, e tsitsisang tsoekere, e bonts'ang 'mele oa lithibela-mafu tse kotsi, ebe e e tlatsa ka protheine.
Oli ea mohloaare
Oli ea mohloaare ke "super" bakeng sa ba nang le lefu la pelo kapa methapo ea mali. Haeba k'holeseterole e phahameng, ho kgothaletswa ho nka likhaba tse 2 tsa oli ea mohloaare ka letsatsi. U lokela hape ho nkela oli e tloaelehileng ea soneblomo sebakeng sa salate le liaparo.
Konofolo
Garlic ke pheko ea bokahohle bakeng sa maloetse a mangata. Ntle ho moo, kaha e bolaea libaktheria ’me e sebetsana ka katleho le ho ruruha ho sa tšoaneng, e boetse e fokotsa boemo ba k’holeseterole maling ’me e thusa pelo.
Tee
Tee e na le li-antioxidants tse ngata ka har'a sebopeho sa eona, tse ntlafatsang metabolism le ho etsa hore mosebetsi oa litho tsohle tsa ka hare o tloaelehe. Tee, haholo-holo e tala, e ama haholo boemo ba k'holeseterole maling, e fokotsa tšebeliso e kotsi le e ntseng e eketseha.