KONTAN.CO.ID – Jakarta. There are many ways to lower high cholesterol in the blood. In addition to using drugs, a number of foods can also be a way to lower high cholesterol. What are high cholesterol lowering foods?
As we know, eating too many foods that contain saturated fat or trans fat can increase cholesterol levels in the body. But there are also high cholesterol-lowering foods.
One of the high cholesterol-lowering foods is fish. According to Medical News Today, people who have high cholesterol or are maintaining their cholesterol levels are advised to add fish to their diet.
Some seafood, such as lobster, oysters, and crab, is one of the causes of cholesterol. However, almost all fish contain omega 3 and are low in saturated fat, which means they are also low in cholesterol risk.
Not only lowering cholesterol, the content in fish also reduces the risk of cardiovascular (heart) disease. The American Health Association recommends eating at least 220 grams of fish per week to lower cholesterol.
However, the types of fish are very diverse and many fish contain mercury. So, which type of fish is suitable to be a high cholesterol-lowering food and is safe from mercury?
Also Read: 5 Fruits That Make Cholesterol Collapse
Summarizing from Medical News Today and Healthline, the following are high cholesterol-lowering foods that are safe for consumption:
1. Salmon
The first food ingredient for lowering high cholesterol is salmon. There are many healthy ways to process salmon, namely boiling it at low temperatures, grilling it directly over the fire, and baking it in the oven using aluminum foil.
2. Trout
The second high cholesterol lowering food is trout. To keep saturated fat low, trout can be roasted or boiled with chicken or vegetable broth. Trout can also be used as a salad or fish pie.
3. Sardines
The third food ingredient for lowering high cholesterol is sardines. Sardines that are ready to serve in cans at the supermarket are also a great alternative. In addition to its low price, its quick serving can save time on a busy day.
4. Catfish
The fourth food ingredient for lowering high cholesterol is catfish. Not only the price is cheap and easy to find anywhere, catfish is also high in omega 3 and low in calories suitable for lowering cholesterol.
That’s a number of fish that can be food for lowering high cholesterol. Of course, don’t eat the fish by frying it if you want to lower high cholesterol.
This article has been published on Kompas.com with the title “4 Types of Fish that are Safe to Reduce Cholesterol“,
Author : Giovani Cornelia
Editor: Resa Eka Ayu Sartika
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