PROBOLINGGO, iNewsprobolinggo.id – An unhealthy lifestyle is often neglected by many people, especially for those who like foods with high levels of saturated fat.
Did you know that foods that contain high saturated fat, aka unhealthy foods, can cause high cholesterol? And a person is said to have high cholesterol if the cholesterol level in the blood is more than 200 mg/dL.
High cholesterol is a condition when cholesterol levels in the blood exceed normal limits. This condition can cause accumulation of cholesterol which can clog blood vessels.
So that cholesterol in the body is not excessive, there are several ways you can do it. Anything?
1. Focus on monounsaturated fats
Several studies have shown that the Mediterranean diet, which focuses on monounsaturated fats, can help lower bad fats (LDL) and increase good fats (HDL).
Some examples of foods containing monounsaturated fats include olive oil, canola oil, almonds, cashews, peanut butter, avocados, and olives.
2. Increase your intake of Omega-3
Omega-3 fatty acids are a type of heart-healthy polyunsaturated fat and are able to stabilize cholesterol levels naturally.
Omega-3 is found in many foods such as salmon, mackerel, deep-sea tuna, clams, and shrimp. In some types of grains and nuts there are also Omega-3, but not including peanuts.
3. Reduce eating pizza to popcorn
Do you like to eat pizza and popcorn? Watch out for rising cholesterol. These two foods are believed to contain trans fats which are unhealthy for the body.
Apart from these two foods, margarine, pastries and baked goods, fried fast food, and non-dairy coffee creamer also contain trans fats.
“Excessive consumption of trans fats plus uncontrolled saturated fats can be a significant cause of someone dying from coronary heart disease,” said the study reported on the Healthline page.
4. Expand the consumption of foods with soluble fiber
Soluble fiber is friendly to good bacteria in the gut. The more regularly you consume soluble fiber, the better your gut will be.
“Research proves that good bacteria in the gut can play a role in helping to lower bad cholesterol (LDL) levels,” explained one study.
The best sources of soluble fiber are whole-grain cereals, beans, Brussels sprouts, fruits, legumes, and flaxseeds.
5. Diligently eat apples, avocados, tomatoes, limes, and watermelon
The Ministry of Health website recommends that someone who wants to prevent high cholesterol naturally eats apples, avocados, tomatoes, limes and watermelon regularly. These fruits are high in fiber which can prevent cholesterol levels from rising.
These fruits will be more effective in preventing high cholesterol naturally if consumed directly. However, ensure that it is clean and of good quality, yes, for better benefits. Editor: Ahmad Hilmiddin
