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Merdeka.com – The menu of cholesterol-lowering foods needs to be known by everyone. Because, one way to keep cholesterol levels normal is to adjust the diet. There are various foods for people with high cholesterol that can be consumed regularly to maintain and even lower cholesterol levels.
Cholesterol levels in the body must be kept within normal limits. This is because high cholesterol levels can lead to the formation of plaque that can clog blood vessels and increase the risk of stroke or heart disease. Then, what foods can help lower cholesterol levels in the body? Check out the full review quoted from the page Click doctor and various sources, Thursday (9/12/2021):
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Salmon and Tuna
Salmon and tuna are the best sources of omega-3 fatty acids. In fact, omega-3 fatty acids in salmon and tuna can reduce the risk of death from heart arrhythmias or coronary heart disease.
However, it is also necessary to pay attention to how it is processed. Instead, avoid cooking fish by frying. Fish is best grilled, steamed, or mixed into soups.
Oatmeal
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Oatmeal contains a soluble fiber called beta-glucan which binds fat and carries it out of the body through feces. Oatmeal can reduce cholesterol levels by absorbing fats in the bloodstream
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Nuts
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Nuts are also a good food menu for lowering cholesterol. One of them is walnuts. Like fish, walnuts are rich in monounsaturated fats and omega-3 fatty acids. These two substances can help reduce cholesterol levels and prevent inflammation in blood vessels.
Selian is a good nut to help lower cholesterol, including soybeans and almonds. Almonds have the same benefits as walnuts. However, almond protein is twice as large as walnuts.
Olive oil
Olive oil is an excellent source of monounsaturated fat and can lower cholesterol levels and reduce arterial inflammation. The polyphenols in olive oil can reduce the harmful oxidation of bad cholesterol (LDL) while increasing levels of good cholesterol (HDL) in the blood.
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Orange Juice and Berry Juice
Orange juice contains phytosterols that can positively affect cholesterol levels. In addition, berry juice is also said to be able to lower bad cholesterol levels and increase good cholesterol. This is due to the high content of polyphenols, which are natural antioxidants that also give the berries their bright color.
Avocado and Apple
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Avocado is an excellent source of monounsaturated fats, phytosterols, and polyphenols for controlling cholesterol levels. By replacing saturated fat in your diet with avocado or avocado oil, cholesterol levels can be reduced by up to 15 percent.
In addition to avocados, apples can also be consumed to regulate cholesterol levels because of their antioxidant content. These antioxidants are very important to avoid inflammation and plaque buildup in the arteries caused by bad cholesterol.
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Bombay Onions and Garlic
Onions have been shown to lower LDL cholesterol levels, and may be due to the flavonoid known as quercetin. This type of flavonoid acts as an antioxidant that helps prevent cholesterol from clogging arteries.
In addition to onions, garlic is also said to be able to lower cholesterol, prevent blockage of blood vessels, reduce blood pressure, and help the body fight infection.
Cucumber
Cucumber is very rich in fiber, so it can help shed bad fats in the digestive tract. In addition, cucumbers are also rich in potassium and magnesium which can help prevent high blood pressure or hypertension.
Tofu and tempeh
Not only contain soluble fiber and liquid, tofu, tempeh, and other soybean products also contain phytochemical compounds such as saponins, phytosterols, lecithin, and linoleic acid. These substances have the effect of lowering high cholesterol.
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Lower Cholesterol with a Lifestyle
In addition to paying attention to food intake, maintaining cholesterol levels in the body can also be done by changing lifestyle. This can be done by living a healthy lifestyle, such as:
1. Pay Attention to Food
The easiest way to keep cholesterol levels normal is to watch the amount of fat consumed. Avoid foods and drinks that contain saturated and trans fats, such as red meat and high-fat dairy. Instead, you can eat foods that contain unsaturated fats.
2. Quit Smoking
Smoking can reduce levels of good cholesterol (HDL) in the blood. Therefore, try to stop smoking if you want to maintain the body’s cholesterol levels.
3. Limit the Consumption of Alcoholic Drinks
Consuming too many alcoholic beverages can cause an increase in cholesterol levels and blood pressure. To prevent this, you should limit the consumption of alcoholic beverages, and it would be better if you do not consume alcohol at all.
4. Exercising
Doing exercise regularly can help increase good cholesterol (HDL) and lower bad cholesterol (LDL) in the blood. Do exercise at least 30 minutes per day, at least 3 times a week to get maximum results.
After implementing a healthy lifestyle and adjusting your diet, don’t forget to always check your cholesterol regularly with your doctor.
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