Lower Bad Cholesterol with These Snacks

TEMPO.CO, Jakarta – Cholesterol high means you have too much fatty substance called cholesterol in your blood. High cholesterol is harmful to health, triggering heart attacks and strokes.

However, it is important to differentiate between the different types of cholesterol because they are not all inherently bad. Have too much bad cholesterol can cause serious problems.

To deal with high cholesterol, it can actually be done through a healthy diet. Quoted from Express, there are some snack which can help lower bad cholesterol levels.

Fibrous food
Foods high in soluble fiber such as oatmeal, apples, prunes, and nuts prevent the body from absorbing cholesterol. Research shows 5-10 grams more fiber intake per day causes a decrease in LDL. In addition, fiber helps to feel fuller for longer so that the desire to snack can be reduced. To avoid stomach cramps or bloating, it is advisable to increase your fiber intake slowly.

Nuts
In a study published in JAMA, eating 2-3 servings of nuts per day lowered LDL cholesterol by an average of 10.2 mg / dl. The cholesterol-lowering effect is partly attributed to the phytosterols found in legumes. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the intestines.

Carrot
In a study published in National Library of Health, the effect of raw carrots on serum lipids was investigated. The study noted that 200 grams of raw carrots eaten at breakfast every day for three weeks significantly reduced serum cholesterol by 11 percent, increased excretion of bile acids and fecal fat by 50 percent, and slightly increased stool weight by 25 percent. It indicates related changes in the flora or metabolism of bacteria. Changes in cholesterol, faecal bile acids, and fat persisted three weeks after stopping treatment.

Biji rami
Flaxseed and flaxseed oil contain alpha-linolenic acid (ALA), which is one of the essential omega-3 fatty acids. Although it hasn’t been shown to increase the risk of heart disease, there is good evidence flaxseed and flaxseed oil can lower cholesterol levels. Flaxseed oil, like fish oil, has been studied to lower triglycerides. Flaxseeds are being studied for many other conditions, from cancer to diabetes to osteoporosis.

Also read: 5 Health Benefits of Apples, Lower Cholesterol to Prevent Cancer

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