When consuming protein, don’t just focus on animal protein.
REPUBLIKA.CO.ID, JAKARTA — High cholesterol levels are a factor that can increase the risk of cardiovascular disease. Some good habits in everyday life can help control cholesterol levels to stay healthy.
When cholesterol levels become high, fat or plaque can build up on the walls of blood vessels. This condition can make the path of blood circulation narrower so that the risk of high blood pressure can also increase.
Some people have a greater susceptibility to having high levels of high cholesterol due to genetic problems. But in most people, cholesterol levels can be controlled by implementing six healthy habits in everyday life. The following are the six habits, as reported by Eat This Not ThatWednesday (11/5/2022):
1. Consumption protein nabati low sodium
When consuming protein, don’t just focus on animal protein such as meat, poultry, or fish. Also consume vegetable protein derived from plants such as peas, soybeans, to lentils.
Try half of the protein consumed daily is vegetable protein. However, choose plant proteins that are less processed and low in sodium.
2. Increase whole grains
Whole grains (whole grains) consists of three main layers, namely bran or bran, endosperm or institution, and germ. These three layers can enrich the intake of nutrients in the daily diet.
Unfortunately, some cereal products on the market are refined or milled cereals. This type of cereal has gone through various processes so that it loses at least one layer. Many of the milled cereal products leave only the starchy endosperm layer.
Try to increase the consumption of whole grain products such as oatmeal, wheat bread, to brown rice in everyday life. Increasing the intake of whole grains is known to be associated with more controlled cholesterol levels. The soluble fiber content in it can also help lower total cholesterol levels.
3. Choose healthy fats
Although cholesterol is a compound like fat, it does not mean that fat intake should be avoided in order to maintain cholesterol levels. Fat intake is still needed in daily life. The most important thing is to choose the right fat source for consumption.
The recommended type of fat is unsaturated fat. Some examples of sources of unsaturated fats are nuts, seeds, canola oil, olive oil, and avocados. Also limit the consumption of unhealthy sources of saturated fat such as palm oil, coconut oil, hydrogenated oil, high-fat meats, and dairy products. Increasing the intake of healthy fats can help maintain cholesterol levels.
4. Keep the variety of fruits and vegetables
Fruits and vegetables are known to have various health benefits, including in terms of managing cholesterol levels. However, the level of consumption of vegetables and fruit in most adults is still very low.
In order to keep cholesterol levels healthy, try to get used to eating a variety of fruits and vegetables. Fruit can be consumed in various ways, ranging from being eaten whole as a snack or processed into fruit topping desserts. Meanwhile, vegetables can be added to favorite foods so that they can be enjoyed even more. For example, add broccoli to a macaroni and cheese dish or add lettuce, tomatoes, and cucumbers on a sandwich.
5. Avoid sugary drinks
Sweet drinks do feel refreshing. However, excessive sugar intake can trigger an increase in cholesterol levels. The best drink option is water. However, if you feel bored with plain water, there are various other fresh drink options that can be enjoyed, such as black coffee, tea, or infused water with pieces of fruit.
6. Portion control
Excessive eating habits can make calories that enter the body more than needed. If it persists, weight gain can occur. Being overweight can have an adverse effect on controlling cholesterol levels.
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