Here are 6 food ingredients for lowering bad cholesterol in the blood

KONTAN.CO.ID – Jakarta. Consumption of certain drugs can reduce levels of bad cholesterol in the blood. In addition to drugs, there are a number of food ingredients that are efficacious as cholesterol-lowering.

Cholesterol-lowering foods are easy to find. However, you need to consult a doctor before consuming these cholesterol-lowering foods.

As is known, there are two types of cholesterol in the human body, namely low-density lipoprotein (bad cholesterol) and high-density lipoprotein (good cholesterol). If bad cholesterol in the body increases and good cholesterol levels decrease, then we can experience clogged arteries.

If not treated immediately, clogged arteries can make them burst and trigger a heart attack or stroke. Bad cholesterol in the body can also increase due to the intake of certain foods.

Launching the Cleveland Clinic, eating foods high in saturated fat and cholesterol, such as high-fat milk, poultry skin, or fatty meats, can also trigger an increase in bad cholesterol and lower levels of good cholesterol.

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Foods that lower bad cholesterol levels

In addition to exercise, there are several types of foods that can be efficacious as lowering bad cholesterol levels in the body. The following foods lower bad cholesterol:

1. Avocado

The first bad cholesterol-lowering food is avocado. Launching the Mayo Clinic, regular consumption of avocado helps lower bad cholesterol levels in people who are overweight or obese.

You can add avocado slices to a salad or sandwich. Avocados can also be processed into a refreshing drink. However, avoid adding too much sugar. In addition, avocados are rich in monounsaturated fatty acids, which will help improve heart health.

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2. Olive oil

The second bad cholesterol-lowering food ingredient is olive oil. Olive oil is low in saturated fat but rich in monounsaturated fatty acids which are good for heart health and increase bad cholesterol levels.

In addition to lowering cholesterol, replacing fat intake with olive oil also helps you improve heart health.

3. Fish

The third bad cholesterol-lowering food ingredient is fish. Fish is rich in omega 3 fatty acids which are anti-inflammatory. In addition, fish also contains polyunsaturated fats. All these nutrients help lower bad cholesterol levels in the body.

Some types of fish that are rich in omega-3 as a bad cholesterol lowerer include: Herring tuna Salmon Trout.

4. Oatmeal

The fourth bad cholesterol-lowering food ingredient is oatmeal. Oatmeal contains soluble fiber, which reduces bad cholesterol. Soluble fiber is also found in foods such as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into the bloodstream.

Consumption of five to 10 grams or more of soluble fiber a day lowers bad cholesterol. One serving of oatmeal cereal also contains three to four grams of fiber.

5. Teh

The fifth bad cholesterol-lowering food ingredient is tea. Both black and green tea contain powerful antioxidants that can lower cholesterol levels. However, green tea is usually higher in antioxidants because it is made from unfermented leaves and is less processed.

6. Peanuts

The sixth bad cholesterol-lowering food ingredient is nuts. Nuts are high in polyunsaturated fatty acids, which can help reduce bad cholesterol levels in the body. You can add nuts to salads or eat them straight as a snack. However, make sure the beans you choose are low in salt.

That’s a list of foods that lower bad cholesterol in the blood. Remember, consume the cholesterol-lowering foods above regularly and in a balanced manner, so as not to cause negative impacts.

This article has been published on Kompas.com with the title “6 Types Of Foods To Lower Bad Cholesterol Levels“,

Author : Ariska Puspita Anggraini
Editor : Ariska Puspita Anggraini

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