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Diet is very influential on the health of our body. People who have high cholesterol levels must consume cholesterol-lowering foods to avoid the risk of dangerous diseases, such as strokes and heart attacks. Cholesterol-reducing foods are foods that help increase good cholesterol (HDL) or reduce bad cholesterol (LDL).
Patients with high cholesterol should have their cholesterol checked by routine blood tests. If your cholesterol levels are always high, there may be errors in your diet and lifestyle.
These are good cholesterol-lowering foods to eat if you have high cholesterol levels. Read this article for more detailed information!
Know your cholesterol
Cholesterol is a fat-like substance produced by various cells in the body. About a quarter of cholesterol is produced by liver cells. Even though it stands for harmful substances, the body still needs cholesterol to stay healthy. However, excess cholesterol can cause narrowing of the arteries.
According to the website of the Ministry of Health of the Republic of Indonesia, cholesterol is divided into two types, namely good cholesterol (HDL) and bad cholesterol (LDL). HDL or high-density lipoprotein works to prevent atheroma. Meanwhile, LDL or low-density lipoprotein is the leading cause of atheroma. Atheroma is fat that builds up on the walls of blood vessels.
The ideal level of good cholesterol (DHL) is 60 mg/dL or higher, while the level of bad cholesterol (LDL) should be less than 100 mg/dL. Meanwhile, normal cholesterol levels are below 200 mg/dL.
Dietary recommendations for lowering cholesterol
Good cholesterol can be increased by consuming foods that lower cholesterol. Reported from the Mayo Clinic page, some cholesterol-lowering foods that can be eaten include:
1. Oatmeal
Oatmeal contains soluble fiber which can reduce bad cholesterol. Oats are healthy, gluten-free, full of vitamins and antioxidants. To make it easier to cook and serve oat seeds are flattened into oatmeal. Although it tastes a little bland, oatmeal can be served for breakfast with fruit, low-fat milk or honey to make it tastier
2. Certain types of fish
Some types of fish are rich in omega-3s and can reduce triglycerides or a type of fat found in the blood. In addition, it can also reduce blood pressure and the risk of blood clots. Fish that are high in omega-3s include tuna, salmon or cod.
3. Almond
Quoted from the book titled Spices (Kitchen Spices, Rich in Benefits) by Inti Aisyah and Healthy with Nuts & Grain Dishes written by Ir. Made Astawan, MS, almonds can help lower LDL cholesterol levels and can maintain HDL cholesterol levels. Additionally, almonds also contain good fats that are helpful in maintaining heart health.
4. Avocados
Avocados are touted as superfoods because they contain many beneficial ingredients like vitamins, potassium, folate, and magnesium. There is no research stating that eating avocados can lower LDL cholesterol. However, avocados can raise HDL cholesterol.
5. Olive oil
Olive oil is often used as a substitute for vegetable oil because it is healthier. The content of good fatty acids makes olive oil able to lower cholesterol and blood sugar levels.
6. Berries
One type of delicious fruit that can help lower cholesterol are berries, such as blueberries, blackberries, raspberries, and strawberries. Berries contain soluble fiber that can raise HDL and help prevent heart disease.
Lower cholesterol with a healthy lifestyle
Again reported by the same source, the reduction of cholesterol must be balanced with a healthy lifestyle such as:
1. Quit smoking
Chemicals in cigarettes can reduce good cholesterol (HDL) levels and raise triglyceride levels, reports the Republic of Indonesia Ministry of Health website. Additionally, smoking can cause blood vessels to narrow and increase the risk of heart disease.
2. Exercise routine
Exercising can help raise HDL as long as it’s done regularly. You can do light physical activity, such as brisk walking, cycling, or jogging in the morning.
3. Cut down on fatty foods
This step can be difficult to perform because you have to pay attention to the level of fat consumed. The saturated fat content is in red meat and dairy products. Reducing your consumption of saturated fat can reduce your LDL cholesterol levels.
4. Stop drinking alcohol
Just like smoking, consuming too much alcohol can cause LDL cholesterol levels and blood pressure to rise. Instead, reduce your alcohol consumption and it would be better if you did not consume alcohol at all.
Foods to avoid for people with cholesterol
In addition to consuming cholesterol-lowering foods, you should also avoid certain foods that can raise cholesterol, such as:
1. Fried
Fried food is a favorite snack for Indonesians. The price is cheap and the taste is good so we consume it often. However, fried food is a major cause of increased cholesterol. Especially if the oil is not replaced with a new one. Instead, you can make your own fried foods at home using olive oil.
2. Dairy products
Dairy products contain saturated fats that have the potential to raise LDL cholesterol. Recommended dairy products for people with high cholesterol include low-fat milk, soy milk, coconut milk, almond milk, and yogurt.
3. Red meats
Red meat like beef, pork, goat has high levels of saturated fat. This food is already known as taboo for people with cholesterol, but it’s hard to avoid it because it tastes good. Alternatively, you can consume skinless fish or chicken.
4. Sardines
Sardines are a favorite food because they are convenient and easy to cook. But apparently, sardines are one of the high cholesterol fish. Even 1 ounce of sardines contains 40 milligrams of cholesterol.
5. Egg yolk
Reported from the Mayo Clinic page, one egg yolk contains about 186 mg of cholesterol. Although the cholesterol level is high, the protein content in eggs is also high. Cholesterol sufferers are advised not to consume cholesterol or to pay more attention to the combination of egg yolks with other foods.
This is information about foods that lower cholesterol. For people with cholesterol, the consumption of these foods must also be balanced by a healthy lifestyle. I hope this information is useful!
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