8 ways to lower cholesterol. medicalnewstoday.com ©2020 Merdeka.com
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Merdeka.com – Cholesterol arguably one of the most misunderstood substances. Because many people avoid healthy foods, but rich in cholesterol. Recent studies have shown that, for most people, eating a healthy diet high in cholesterol is not harmful to health. What’s more, some cholesterol-rich foods are loaded with essential nutrients.
Foods that should be avoided for people with cholesterol are high cholesterol and high fat. Diets high in saturated fat are linked to increased blood cholesterol and the risk of heart disease. However, this does not mean you can ignore the amount of cholesterol you consume.
Experts recommend limiting or avoiding foods high in “unhealthy” cholesterol, which are also high in saturated fat. Foods that should be avoided by people with cholesterol are important to know, because they are at high risk for heart attacks or strokes.
Certain foods, such as oatmeal, nuts, and fatty fish, help keep your cholesterol levels under control. Not all high-cholesterol foods are bad for you. For example, eggs are high in cholesterol, but they are also packed with protein and other nutrients. This is quite safe as long as you continue to consume the right portion.
Even a number of foods that should be avoided by people with cholesterol, there are similarities with gout sufferers. Required diet specifically for lowering cholesterol levels and levels gout in the blood.
Check out a number of foods that should be avoided for people with cholesterol who should be wary of the following, as compiled from various sources, Monday (14/2).
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High Cholesterol Foods to Avoid
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There are certain cholesterol-rich foods that are very nutritious and beneficial for your health. While others, can be dangerous. Here are 4 high cholesterol foods that should be limited or avoided.
1. Fried Foods
Fried foods, such as fried meat, snacks, fritters, cheese sticks, fried chicken with skin and more. They are notoriously high in cholesterol, have a lot of saturated fat and should be avoided whenever possible.
In addition, quoted from National Institutes of Health (NIH), they are high in calories and cooking oil contains trans fats. Which can increase your risk of heart disease and damage your health in many other ways.
Many studies have found that frequent eating of fried foods is associated with an increased risk of heart disease, obesity, and diabetes. Better options are grilled chicken, steamed chicken, baked potato with olive oil.
2. Full Fat Milk
Launching from Health Clevel and Clinic, some whole milk, butter, yogurt and cheese are high in saturated fat. Cheese also tends to be high in sodium. Limit cheese to about 3 ounces per week, and choose part-skimmed cheeses such as Swiss or mozzarella when cooking.
Drink skim milk (non-fat), 1% or 2% to meet your calcium intake. Look for non-fat or low-fat types of yogurt. Then use extra-virgin olive oil or avocado oil instead of butter. [kur]
Also read:
The Characteristics of High Cholesterol That Must Be Watched For, Know How To Overcome It
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3. Processed Meat
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Quote from Healthline, processed meats, such as sausage, bacon, and hot dogs, are high cholesterol foods that you should limit in a healthy diet. Because of its high sodium content and low nutrition.
Bacon, sausage, and hot dogs are usually made from lean cuts of beef or pork. High intakes of these foods are linked to increased rates of heart disease and certain cancers, such as colon cancer.
A review of National Institutes of Health another, linked every additional 2 ounce (50 gram) serving of processed meat per day with a 42% higher risk of heart disease.
If you can’t stand it, you can eat sausages made from lean turkey or chicken, and have lower cholesterol than red meat versions.
4. Red Meat
Foods that should be avoided by people with cholesterol, then red meat. Compiled from Harvard Health, beef, pork, and lamb are generally high in saturated fat. Commonly found in hamburgers, steaks, beef roasts, and ground beef.
You don’t have to avoid meat altogether, just eat it occasionally. Limit to the recommended 3-ounce serving size. Then very little to eat pork loin and filet mignon. Choose one with less fat, such as tenderloin.
Better yet, replace meat with protein that is lower in saturated fat and cholesterol, such as skinless chicken or turkey breast, fish, and beans.
5. Baked and Sweet Desserts
The next food that people with cholesterol should avoid is a variety of baked and sweet snacks or desserts. Because pastries, donuts, cakes, are often made with large amounts of butter or shortening, which makes them high in cholesterol.
They also tend to be full of sugar, which can lead to high blood triglyceride levels. Unhealthy blood fats (lipids) can be a risk factor for coronary heart disease.
Even so, don’t worry you don’t have to give up dessert completely. Just do a few replacements. When baking, use applesauce or bananas instead of butter. Enjoying yogurt with fruit is also suitable instead.
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High Cholesterol Foods that are Safe to Consume
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Here are very nutritious high cholesterol foods to eat. These high-cholesterol foods can be part of a heart-healthy diet, including:
1. Eggs
One egg contains about 60% of the daily value of cholesterol, but contains 8% of the allowance for saturated fat. Eggs are high in protein, low in calories and contain selenium, vitamin A, B vitamins, iron and other important nutrients.
If you really have to watch your cholesterol, opt for egg whites, which contain lots of protein without cholesterol.
2. Shells
Some types of shellfish are higher in cholesterol than others. Shrimp are notoriously high in cholesterol, packing more than half the daily value. Shellfish are a good source of protein, B vitamins, selenium and zinc.
In addition, shellfish contain bioactive components, such as antioxidant carotenoids and the amino acid taurine, which help prevent heart disease and lower LDL (bad) cholesterol.
Also read:
4 High Cholesterol Foods That Must Be Reduced, Fried To Ice Cream
9 Signs of Excess Carbohydrate Body, Cause Acne to High Cholesterol
Knowing the Function of Cholesterol for the Human Body, Need to Know
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3. Cheese
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Different types of cheese have different nutritional content. But most provide good amounts of calcium, protein, vitamin A, and B vitamins.
4. Organ Meat or Offal
Cholesterol-rich organ meats such as heart, kidney and liver are very nutritious. For example, chicken liver is an excellent source of the powerful antioxidant CoQ10, as well as vitamin B12, iron and zinc. It is also high in cholesterol.
5. Sardines
In addition to being loaded with nutrients, sardines are a great source of protein to add to a variety of dishes. A 3.75-ounce (92-gram) serving of this small fish contains 131 mg of cholesterol. Plus it contains 63% Daily Value (DV) for vitamin D, 137% DV for vitamin B12, and 35% DV for calcium.
What’s more, sardines are an excellent source of iron, selenium, phosphorus, zinc, copper, magnesium and vitamin E.
Also read:
6 foods high in cholesterol to avoid
10 Foods High in Cholesterol to Avoid
Dried Plums for Diet, Understand the Right Way of Consumption To Successfully Lose Weight
The Impact of Fast Food on Body Health, Can Affect Vital Organs
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