WJtoday, Bandung – High cholesterol levels can be a risk factor for a number of health problems. Recognizing the cause of high cholesterol, including from daily habits, can help you to overcome it.
Cholesterol is a type of fat that resembles wax. Basically, the body needs cholesterol to function properly. However, high cholesterol levels can increase the risk of heart attack and stroke.
Bad cholesterol is also known as low-density lipoproteins (LDL). High levels of LDL can build up on artery walls and form plaque.
As reported by Healthline, the presence of plaque can narrow blood vessels, make blood flow not smooth, and increase the risk of blood clots. This condition can lead to serious complications such as heart attacks and strokes.
High cholesterol has no symptoms, so many people don’t know their cholesterol is too high until they have a blood test.
In order not to be missed by the condition of high cholesterol, here are five eating habits that make high cholesterol and should be avoided.
1. Eat Less Fiber
“Fiber binds up excess cholesterol and clears it from the bloodstream,” registered dietitian Danielle McAvoy told Eat This, Not That!
He adds that people with high cholesterol should try extra hard to get the recommended 25 to 30 grams of fiber per day.
And if you really want to lower high cholesterol levels, registered dietitian and founder of Rooted Wellness, Sarah Rueven recommends making soluble fiber (that is, the kind that dissolves in water). That means eating lots of foods like beans, oats, barley, citrus fruits, apples, strawberries, Brussels sprouts, and potatoes.
2. Most Consumption of Packaged and Processed Foods
Snacks or packaged foods are fun to enjoy in your spare time. However, McAvoy reveals that these foods often have hydrogenated oils added to extend shelf life.
“Many of these oils are of the saturated type, which has been associated with high LDL levels,” he says.
Just like packaged foods, processed foods also increase cholesterol levels.
“Processed foods are often full of saturated fat and sodium, while also lacking heart-healthy nutrients like fiber, vitamins, minerals, and antioxidants,” says Rueven.
“Studies show an association between higher intake of ultra-processed foods and a greater risk of cardiovascular disease.”
3. Eat a lot of fried food
The oil used for frying food is usually high in trans fats, which are known to increase cholesterol.
“Fried foods are the worst for cholesterol,” says Amy E. Rothberg, obesity specialist and director of the weight management clinic at Michigan Medicine.
“Steaming, grilling, grilling, and broiling is much better than frying.”
4. Drinking too much alcohol
“Moderate alcohol consumption actually has a protective effect on heart health and increases HDL levels,” says Rueven.
What is meant by moderate is one drink per day for women and two drinks per day for men.
Beyond that, Rueven warns, alcohol has the opposite effect on cholesterol, increasing the risk of heart disease and increasing triglyceride levels.
5. Eats Too Much Meat
Rothberg revealed eating processed meat and red meat contribute to worsening cholesterol levels.
“People with high cholesterol should focus on getting more of their daily energy from plant sources than animal sources,” he says. ***
(Source: CNNIndonesia.com)
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