Editor: Afridianto Rasid
GORONTALO (RG.COM)—How to deal with high cholesterol during Christmas and New Year celebrations, many people eat meat too much, which risks triggering cholesterol to rise in the body.
Even though meat is basically a source of animal protein that is good for the body, if consumed excessively it can increase cholesterol levels in the blood. This is because meat contains high levels of saturated fat and cholesterol.
So, how do you lower high cholesterol? Quoted from the Ministry of Health’s website, one way is to eat cholesterol-lowering foods. Cholesterol-lowering foods can be foods with Low-Density Lipoprotein (LDL) content, aka low bad cholesterol. However, it could also be food that has a higher content of High-Density Lipoprotein (HDL) or good cholesterol.
1. Green Vegetables
Green vegetables, such as spinach, arugula, and kale, have been shown to help lower cholesterol levels. This is because the antioxidants contained in green vegetables are able to bind bile acids which are made from cholesterol, thereby preventing cholesterol from accumulating in the blood.
2. Nuts
Nuts also help lower cholesterol because the phytosterol content in them can inhibit the absorption of bad cholesterol in the blood.
3. Banana
The inulin content in bananas is useful for reducing cholesterol from the food you consume. This helps you to control cholesterol levels.
4. Oat
Oats, made from wheat, contain beta glucan which can reduce bad cholesterol in the blood. Apart from that, the beta glucan in oats can also reduce the absorption of cholesterol from the food you consume.
5. Black Tea
Black tea is one type of drink that can maintain blood cholesterol levels. The flavonoid content in black tea is known to help heart performance, lower cholesterol levels, and reduce the risk of hypertension.
6. Soy Milk
Another drink that can also be used to lower cholesterol is soy milk. Soy milk itself contains isoflavones which are useful for lowering cholesterol levels in the blood. Not only soy milk, foods made from processed soybeans also have a high isoflavone content, such as tempeh and tofu.
7. Carrots
Carrots are vegetables that people with high cholesterol can eat. This orange vegetable contains fiber (cellulose, hemicellulose, lignin) which is thought to improve the absorption of cholesterol from the digestive tract and reduce levels in the blood.
8. Eggplant
In a study on test animals, 10 milliliters (ml) of eggplant juice was proven to reduce levels of bad cholesterol (LDL) and triglycerides. This is not surprising because one cup of eggplant (94 grams) contains 2.4 grams of fiber.
However, further research on humans is needed to prove the effectiveness of eggplant in lowering cholesterol.
9. Okra
Okra is a vegetable that is known to contain a lot of fiber. In every 100 gram portion, there are around 3.2 grams of fiber. Therefore, okra is considered a vegetable that can be used as a natural medicine for high cholesterol.
10. Radish
Radish is a vegetable that is in the same family as carrots. Each half cup serving, this vegetable contains about 3 grams of fiber. The fiber content of radishes is not only considered able to reduce cholesterol levels, but also reduces the risk of blood sugar and high blood pressure (hypertension).****
2023-12-25 01:56:34
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