Jakarta: Sometimes people misunderstand the meaning of cholesterol. For years they avoided healthy but cholesterol-rich foods. They are afraid that this high-cholesterol food will increase the risk of disease, one of which is heart. In fact, some cholesterol-rich foods are loaded with essential nutrients.
Cholesterol is a waxy substance found in the body and includes animal products such as meat, eggs, and milk. It plays an important role in the production of hormones, vitamin D and bile which are needed to digest fats.
However, because cholesterol does not mix well with fluids (blood), it is transported by particles called lipoproteins, including low-density and high-density lipoproteins. Or commonly called LDL (bad cholesterol) and HDL (good cholesterol).
Although dietary cholesterol can slightly affect cholesterol levels, this is not a problem for most people. In fact, two-thirds of the world’s population experience little or no increase in cholesterol levels after eating cholesterol-rich foods, even in large quantities.
Launching from the Healthline page, here are five high foods: cholesterol which is very nutritious and you can still consume.
1. Sardines
Not only rich in nutrients, sardines are also a source of protein. So, it is very tasty and healthy when added to a variety of dishes. What’s more, sardines are an excellent source of iron, selenium, phosphorus, zinc, copper, magnesium and vitamin E.
(Scallops are also rich in iron. Iron itself is essential for forming hemoglobin, a special protein that carries oxygen in your blood throughout your body. Photo: Illustration/Pexels.com)
2. Shells
Including crabs and shrimp are excellent sources of protein, B vitamins, iron, and selenium. In addition, shellfish contain bioactive components – such as antioxidant carotenoids and the amino acid taurine – which help prevent heart disease and lower “bad” LDL cholesterol.
People who eat more seafood have lower rates of heart disease, diabetes, and inflammatory diseases, such as arthritis. However, remember that you shouldn’t overdo it.
3. Eggs
One of the most nutritious foods you can eat. They also had high cholesterol, with one large egg providing 211 mg of cholesterol. People often avoid eggs for fear it can cause cholesterol to skyrocket. However, research shows that eggs do not have a negative impact on cholesterol levels.
In fact, eating whole eggs can lead to an increase in heart-protective HDL. Apart from being rich in cholesterol, eggs are a source of highly absorbable protein and are loaded with beneficial nutrients such as B vitamins, selenium and vitamin A. Studies have shown that eating one to three eggs per day is perfectly safe for healthy people.
4. Red meat
Packed with protein, as well vitamin and essential minerals such as vitamin B12, zinc, selenium, and iron. It is lower in cholesterol than fattening beef which contains more omega-3 fatty acids, which have anti-inflammatory properties.
Although processed meat has a clear association with heart disease, several large population studies have found no association between red meat intake and heart disease risk.
5. Offal
Cholesterol-rich offal – such as heart, kidney and liver – is very nutritious. For example, chicken heart is an excellent source of the powerful antioxidant CoQ10, as well as vitamin B12, iron, and zinc. It is also high in cholesterol. The reason is, in 56 grams of offal can meet 36 percent of the recommended cholesterol intake limit.
Most people are safe to enjoy the healthy and cholesterol-rich foods listed above. But everyone should try to limit unhealthy, high-cholesterol foods such as fried foods, desserts, and processed meats. Remember, just because a food is high in cholesterol doesn’t mean it doesn’t fit into a balanced, nutritious diet.
(BELIEVE)
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