Cholesterol chinhu chakakosha chemuviri wedu, asi yakakwira cholesterol yakaipa (LDL) inogona kutungamirira kuhosha dzemwoyo uye sitiroko. Kushandisa mafuta asina kunaka kubva mukugadzirwa uye kunokurumidza kudya kunogona kuwedzera LDL, ndicho chikonzero zvakakosha kuisa zvokudya zvinogona kuderedza mazinga echolesterol yakaipa. Muchikamu chino, tichakurukura zvimwe zvekudya zvepamusoro zvinogona kubatsira mukudzikisa yakaipa cholesterol uye kudzivirira zvirwere zvemoyo.
Avocados: Akapfuma mumafuta ane monounsaturated, fiber, vhitamini C uye E, maavocados anogona kunyatso kudzikisa yakaipa cholesterol mazinga. Ivo zvakare ndevemhuri yeLauraceae, iyo inozivikanwa nemishonga yayo.
Legumes: Bhinzi, pizi, uye nyemba manyuko akanaka kwazvo eprotein, fiber, uye zvicherwa. Zvidzidzo zvinoratidza kuti kudya 100gms yembesa kunogona kuderedza cholesterol yakaipa ne 6.6mg/dl.
Margarine: Kusiyana nemajarini echinyakare anogadzirwa nemafuta emhuka, majarini anogadzirwa nemuriwo anogadzirwa nechibage, soya, nemafuta ekuzora anogona kuderedza cholesterol yakaipa.
Garlic: Garlic ine allicin, musanganiswa unotadzisa kugadzirwa kweLDL mumuviri wedu. Kudya garlic yakabikwa kana yakabikwa nguva dzose kunogona kuderedza zvakanyanya cholesterol yakaipa.
Mafuta emiriwo: Sunflower, canola, uye safflower mafuta ane mazinga akaderera emafuta asina kunaka uye inzira huru kune ghee. Mafuta omuorivhi, anozivikanwa neayo antioxidant properties, anoshandawo mukuderedza yakaipa cholesterol.
Zviyo zvose nebhari: Kudya zviyo, bhari, uye jowar zvinogona kubatsira kuderedza cholesterol yakaipa uye kudzivirira zvirwere zvemwoyo.
Soya bhinzi: Soya bhinzi dzakapfuma mune isoflavones, chirimwa-based makemikari anogona kuderedza yakaipa cholesterol mazinga. Kushandisa 25% yeprotein yesoya zuva rega rega kunogona kuderedza LDL ne5% kusvika 6%.