Various types of cholesterol lowering foods and are good and healthy if consumed. The more perfect the food consumed, the more cholesterol levels in the body will decrease or even stabilize.
If you remember that high cholesterol levels can cause plaque formation, thereby clogging blood vessels. Plaque buildup can also increase the risk of heart disease and stroke.
Recommendations for Cholesterol Lowering Foods
Cholesterol lowering foods are dishes that can help lower Low-Density Lipoprotein (LDL) and increase high-density lipoprotein (HDL) or good cholesterol levels in the body. That is why most sufferers are advised to consume healthy foods that can reduce high cholesterol levels. The following are some recommendations that you must know.
1. Green Vegetables
Able to lower cholesterol levels by binding hydrochloric acid as a medium that inhibits cholesterol absorption in the body. Not all green vegetables are good for consumption, some of them are spinach, kale, cabbage, and broccoli. Cooking techniques can be done by steaming so it is much more beneficial.
2. Fish
Fish is a good source of omega-3 fatty acids for the body. It has a content that can increase good cholesterol levels (HDL) and lower bad cholesterol (LDL) and blood fat or triglycerides.
Not all types of fish can be enjoyed by people with high cholesterol. There are some of them, such as mackerel, sardines, salmon, mackerel, and tuna.
Reporting from the Kompas.com Youtube channel, regarding foods that lower high cholesterol. Salmon has an important role in lowering bad cholesterol levels in the sufferer’s body. To get more effective benefits, you can process salmon into a soup menu or steam it so as not to eliminate the good content. If sufferers consume it regularly, it can grow good cholesterol which plays a role in fighting bad cholesterol.
3. Seafood
In addition to fish, people with cholesterol can also consume seafood. Starting from shrimp to shellfish. Kudus seafood is rich in omega-3 fatty acids. Able to provide benefits in lowering cholesterol levels.
4. Grains
Whole grains have been proven to be able to lower cholesterol levels and prevent the risk of heart disease. This is because seeds contain many nutrients. Such as vitamins, minerals, and soluble fiber (beta-glucan).
Part of the study results, explains that soluble fiber beta-glucan can lower bad cholesterol levels so it has the potential to reduce cholesterol absorption from food consumed. The best types of whole grains for sufferers to consume are oats and barley.
5. Nuts
Nuts have the potential to lower cholesterol because they contain phytosterols. So that they can inhibit the absorption of bad cholesterol in the intestines. The types that can be consumed by sufferers are peanuts, cashews, red beans, almonds, and walnuts.
6. Soybeans and their processed products
The protein and isoflavone content in soy-based foods, including tofu, tempeh, edamame, and soy milk. It has been proven to lower cholesterol levels. Soybeans can provide important nutrients, such as monounsaturated fats, vitamins, minerals, and fiber.
7. Fruits
Fruits are healthy foods for cholesterol sufferers that certainly should not be left out and are easy to find. This is because fruit can lower bad cholesterol by increasing good levels.
Unfortunately, not all types of fruit can be consumed by cholesterol sufferers. Some of them include avocados, strawberries, grapes, oranges, and apples.
In addition to consuming healthy foods, cholesterol sufferers also need to implement a healthy lifestyle by controlling cholesterol levels in the body. This can be done by exercising regularly, limiting the consumption of alcoholic beverages, and most importantly not smoking (for men). By implementing a healthy lifestyle and routinely consuming foods that lower cholesterol. Automatically, sufferers can stabilize and most importantly avoid other dangerous diseases. Sofia
