{"id":1315,"date":"2025-07-08T23:07:39","date_gmt":"2025-07-08T23:07:39","guid":{"rendered":"https:\/\/diyetgunlukleri.com\/?p=1315"},"modified":"2025-07-08T23:07:42","modified_gmt":"2025-07-08T23:07:42","slug":"ldl-kotu-kolesterolu-dusuren-13-yiyecek","status":"publish","type":"post","link":"https:\/\/diyetgunlukleri.com\/?p=1315","title":{"rendered":"LDL ( K\u00f6t\u00fc) Kolesterol\u00fc D\u00fc\u015f\u00fcren 13 Yiyecek"},"content":{"rendered":"\n<p>Beslenme bilimin bug\u00fcn ula\u015ft\u0131\u011f\u0131 d\u00fczeyde baz\u0131 yiyeceklerin, arterlerde birikerek kalp hastal\u0131klar\u0131na, kalp krizine ya da fel\u00e7 ge\u00e7irilmesine sebep olan plak olu\u015fumuna yol a\u00e7an <strong>LDL k\u00f6t\u00fc kolesterol\u00fc<\/strong> <strong>d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131<\/strong> oldu\u011fu bilinen bir ger\u00e7ektir. \u00dcstelik bu yiyeceklerin \u00e7o\u011fu olduk\u00e7a da lezzetlidir. Yani lezzetten \u00f6d\u00fcn vermeden de, kolesterolden kurtulabilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bitter \u00c7ikolata<\/strong><\/h2>\n\n\n\n<p>Bitter \u00e7ikolatan\u0131n yap\u0131s\u0131nda flavanoidler ve antioksidanlar bulunur. S\u00f6z konusu bile\u015fenler kanda LDL seviyelerinin d\u00fc\u015fmesine yard\u0131mc\u0131 olur. \u00c7ikolata y\u00fcksek oranda \u015feker ve doymu\u015f ya\u011f i\u00e7erir. Bu nedenle yedi\u011finiz miktar\u0131n \u00f6l\u00e7\u00fcl\u00fc olmas\u0131na dikkat etmelisiniz.<\/p>\n\n\n\n<p>Yiyeceklerinizi haz\u0131rlarken koyu renkli \u015fekersiz kakao tozu kullanmak da LDL <strong>kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcc\u00fc<\/strong> <strong>etki<\/strong> sa\u011flayabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Avokado<\/strong><\/h2>\n\n\n\n<p>Avokadonun i\u00e7eri\u011finde yer alan guacamole ve oleik asit kan dola\u015f\u0131m sisteminizde bulunan k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcrmenize yard\u0131mc\u0131 olur. Bu nedenle salatan\u0131za ya da sandvi\u00e7inize bir ka\u00e7 dilim avokado eklemek &nbsp;ak\u0131ll\u0131ca bir davran\u0131\u015ft\u0131r. Ayr\u0131ca avokado ya\u011f\u0131n\u0131 yemek yaparken de kullanabilirsiniz. Avokado ya\u011f\u0131, hafif tatl\u0131 bir lezzete sahiptir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0131rm\u0131z\u0131 \u015earap<\/strong><\/h2>\n\n\n\n<p>K\u0131rm\u0131z\u0131 \u015farab\u0131n bile\u015fiminde k\u0131rm\u0131z\u0131 \u00fcz\u00fcm\u00fcn kabu\u011fundan gelen resveratrol maddesi bulunur. Resrevatrol\u00fcn sa\u011fl\u0131\u011f\u0131n\u0131z \u00fczerindeki ba\u015fl\u0131ca olumlu etkileri \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kan\u0131n p\u0131ht\u0131la\u015fma riskini azalt\u0131r.<\/li>\n\n\n\n<li>LDL de\u011ferini d\u00fc\u015f\u00fcr\u00fcr.<\/li>\n\n\n\n<li>Kan damarlar\u0131n\u0131n hasar g\u00f6rmesini \u00f6nler.<\/li>\n<\/ul>\n\n\n\n<p>K\u0131rm\u0131z\u0131 \u015farap t\u00fcketirken dikkat edilmesi gereken \u00f6nemli nokta, t\u00fcketilen \u015farap ya da alkol miktar\u0131d\u0131r. Y\u00fcksek d\u00fczeyde alkol t\u00fcketimi ciddi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir. Bu nedenle k\u0131rm\u0131z\u0131 \u015faraptan yarar g\u00f6rmek istiyorsan\u0131z, miktar\u0131 1 kadeh ile s\u0131n\u0131rlamal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00c7ay<\/strong><\/h2>\n\n\n\n<p>Gerek siyah, gerekse ye\u015fil \u00e7ay\u0131n bile\u015fiminde g\u00fc\u00e7l\u00fc antioksidanlar bulunur. Bu maddeler kandaki kolesterol seviyelerini azaltabilir. Ye\u015fil \u00e7ay fermente edilmemi\u015f yapraklardan \u00fcretilir ve siyah \u00e7aya oranla daha az i\u015flem g\u00f6r\u00fcr. Bu nedenle de ye\u015fil \u00e7ay\u0131n bile\u015fiminde bulunan antioksidan miktar\u0131, siyah \u00e7aydan daha fazlad\u0131r. \u00c7ay t\u00fcketirken krema ve \u015fekerden uzak durmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kuruyemi\u015f<\/strong><\/h2>\n\n\n\n<p>Kuruyemi\u015fler \u00e7oklu doymam\u0131\u015f ya\u011f asitleri bak\u0131m\u0131ndan olduk\u00e7a zengindir. \u00d6zellikle badem, ceviz, Antep f\u0131st\u0131\u011f\u0131 ve f\u0131nd\u0131k kandaki LDL d\u00fczeyinin d\u00fc\u015f\u00fcr\u00fclmesinde etkili olur. Bu kuruyemi\u015fleri salatan\u0131z\u0131n \u00fczerine serpi\u015ftirerek ya da at\u0131\u015ft\u0131rmal\u0131k olarak t\u00fcketebilirsiniz.<\/p>\n\n\n\n<p>Kuruyemi\u015flerin az tuzlu olmas\u0131n\u0131 tercih edin ve az miktarda t\u00fcketmeye \u00f6zen g\u00f6sterin. Bu yiyeceklerin kalorisi olduk\u00e7a y\u00fcksektir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tam Tah\u0131llar<\/strong><\/h2>\n\n\n\n<p>Kan dola\u015f\u0131m\u0131n\u0131zda bulunan kolesterol\u00fcn emilimini d\u00fc\u015f\u00fcrerek LDL kolesterol seviyenizin azalmas\u0131nda &nbsp;&nbsp;size en \u00e7ok yard\u0131mc\u0131 olabilecek tah\u0131llar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arpa<\/li>\n\n\n\n<li>Yulaf ezmesi<\/li>\n\n\n\n<li>Kahverengi pirin\u00e7<\/li>\n<\/ul>\n\n\n\n<p>Tah\u0131llar\u0131n bir ba\u015fka \u00f6nemli \u00f6zelli\u011fi bol miktarda lif i\u00e7ermeleridir. Normal makarna yerine tam tah\u0131ll\u0131 makarnay\u0131 tercih etmek ya da beyaz pirin\u00e7 yerine kahverengi pirin\u00e7 t\u00fcketmek sa\u011fl\u0131\u011f\u0131n\u0131za \u00e7ok yararl\u0131 olabilir. Tah\u0131llar\u0131n kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc etkisinden tam olarak yararlanabilmek i\u00e7in yulaf ezmesini sabah kahvalt\u0131s\u0131nda muz ya da elma gibi bolca lif i\u00e7eren meyvelerle e\u015fle\u015ftirmenizi \u00f6neriyoruz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bal\u0131k<\/strong><\/h2>\n\n\n\n<p>Somon, ton bal\u0131\u011f\u0131, sardalye ya da pisi bal\u0131\u011f\u0131 gibi bal\u0131klar\u0131n hepsi de bile\u015fiminde bolca omega-3 i\u00e7erir. Omega-3 kandaki kolesterol seviyesinin d\u00fc\u015f\u00fcr\u00fclmesinde \u00f6nemli rol oynar. Bal\u0131k t\u00fcketirken f\u0131r\u0131nda ya da \u0131zgarada yapmay\u0131 tercih edin. K\u0131zartma bal\u0131k size yarardan \u00e7ok zarar verebilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zeytinya\u011f\u0131<\/strong><\/h2>\n\n\n\n<p>Zeytinya\u011f\u0131 zeytinden elde edilen bitki k\u00f6kenli bir ya\u011fd\u0131r. K\u00f6t\u00fc kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, zeytinya\u011f\u0131 t\u00fcketmek hayvanlardan elde edilen ya\u011flardan \u00e7ok daha iyi bir tercih olur. Zeytinya\u011f\u0131n\u0131 pek \u00e7ok sebze ile pi\u015firerek ya da \u00e7e\u015fitli baharatlarla \u00e7i\u011f olarak t\u00fcketebilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Soya<\/strong><\/h2>\n\n\n\n<p>Soya s\u00fct\u00fc ve tofu, protein bak\u0131m\u0131ndan zengin yiyeceklerdir. G\u00fcnde 25 gram soya t\u00fcketmek kandaki kolesterol d\u00fczeyinde % 5-6 oran\u0131nda azalma sa\u011flayabilir. M\u0131s\u0131r gevre\u011fi t\u00fcketirken soya s\u00fct\u00fc tercih ederseniz pi\u015fman olmazs\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Taneli Yiyecekler<\/strong><\/h2>\n\n\n\n<p>Siyah fasulye, barbunya, nohut, mercimek gibi taneli yiyecekler kandaki kolesterol\u00fc ba\u011flar. \u0130\u00e7eriklerinde bolca lif bulundu\u011fu i\u00e7in de ba\u011flad\u0131klar\u0131 kolesterol\u00fcn v\u00fccuttan at\u0131lmas\u0131n\u0131 sa\u011flar. Her g\u00fcn 25-30 gram kuru fasulye t\u00fcketmek kandaki LDL d\u00fczeyini % 5 oran\u0131nda a\u015fa\u011f\u0131 \u00e7ekebilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Meyveler<\/strong><\/h2>\n\n\n\n<p>Armut ve elma i\u00e7eri\u011finde bulunan ve \u00f6nemli bir lif t\u00fcr\u00fc olan pektin kandaki kolesterol\u00fc d\u00fc\u015f\u00fcrebilir. Ayn\u0131 \u015fekilde portakal, limon vb. turun\u00e7giller de <strong>k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcrmek<\/strong> konusunda etkili g\u0131dalard\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sebzeler<\/strong><\/h2>\n\n\n\n<p>Sebzeler lif bak\u0131m\u0131ndan zengin olmas\u0131n\u0131n yan\u0131 s\u0131ra d\u00fc\u015f\u00fck kalorili yiyeceklerdir S\u00f6z gelimi patl\u0131can ve bamya bol miktarda lif i\u00e7erir. Ayr\u0131ca patl\u0131can antioksidan bak\u0131m\u0131nda da zengin bir sebzedir. Genel olarak b\u00fct\u00fcn sebzeler sizin i\u00e7in iyi bir lif kayna\u011f\u0131 olup, <strong>k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcc\u00fc<\/strong> etkide bulunur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zenginle\u015ftirilmi\u015f G\u0131dalar<\/strong><\/h2>\n\n\n\n<p>Bitkisel g\u0131dalardan al\u0131nan sterol maddesi, v\u00fccudun daha az kolesterol emmesine yard\u0131mc\u0131 olur. G\u0131da end\u00fcstrisinde pek \u00e7ok g\u0131da kolesterol d\u00fczeyini % 6 ila % 15 oran\u0131nda d\u00fc\u015f\u00fcrebilecek nitelikte bitki sterolleri ile zenginle\u015ftirilmi\u015ftir. Bu g\u0131dalar\u0131 t\u00fcketmeden \u00f6nce, \u00e7ok fazla kalori al\u0131p almad\u0131\u011f\u0131n\u0131z\u0131 denetlemek i\u00e7in etiket \u00fczerinde yazan kalori miktar\u0131na dikkat etmelisiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beslenme bilimin bug\u00fcn ula\u015ft\u0131\u011f\u0131 d\u00fczeyde baz\u0131 yiyeceklerin, arterlerde birikerek kalp hastal\u0131klar\u0131na, kalp krizine ya da fel\u00e7 ge\u00e7irilmesine sebep olan plak olu\u015fumuna yol a\u00e7an LDL k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 oldu\u011fu bilinen bir ger\u00e7ektir. \u00dcstelik bu yiyeceklerin \u00e7o\u011fu olduk\u00e7a da lezzetlidir. Yani lezzetten \u00f6d\u00fcn vermeden de, kolesterolden kurtulabilirsiniz. Bitter \u00c7ikolata Bitter \u00e7ikolatan\u0131n yap\u0131s\u0131nda flavanoidler ve antioksidanlar bulunur. &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>LDL ( K\u00f6t\u00fc) Kolesterol\u00fc D\u00fc\u015f\u00fcren 13 Yiyecek - Diyet G\u00fcnl\u00fckleri<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetgunlukleri.com\/?p=1315\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"LDL ( K\u00f6t\u00fc) Kolesterol\u00fc D\u00fc\u015f\u00fcren 13 Yiyecek - Diyet G\u00fcnl\u00fckleri\" \/>\n<meta property=\"og:description\" content=\"Beslenme bilimin bug\u00fcn ula\u015ft\u0131\u011f\u0131 d\u00fczeyde baz\u0131 yiyeceklerin, arterlerde birikerek kalp hastal\u0131klar\u0131na, kalp krizine ya da fel\u00e7 ge\u00e7irilmesine sebep olan plak olu\u015fumuna yol a\u00e7an LDL k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 oldu\u011fu bilinen bir ger\u00e7ektir. \u00dcstelik bu yiyeceklerin \u00e7o\u011fu olduk\u00e7a da lezzetlidir. Yani lezzetten \u00f6d\u00fcn vermeden de, kolesterolden kurtulabilirsiniz. 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