Reducing high cholesterol can be done with the right steps to consume nutrients. If you have been eating patterns that trigger high cholesterol, then now is the time to change what you eat to reduce cholesterol levels. Consider the following row of high cholesterol-lowering foods.
But what does cholesterol mean? Cholesterol is fat that can be found in the blood, which is needed by the body’s cells. Apart from being produced naturally by the body, cholesterol is also obtained from food.
Cholesterol is divided into two types, namely LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often called bad cholesterol, while HDL is good cholesterol. If LDL can increase the risk of heart disease, heart attack and stroke, then HDL can reduce the risk of the disease.
Risks Due to Having High Cholesterol
Too much cholesterol enters the body, it is likely to accumulate in arteries so that the arteries harden and begin to clog causing pain in the chest area (angina). Excess cholesterol can cause heart attacks and strokes due to inflammation and blood clots. Regular exercise and regulating eating patterns play a very important role in lowering high cholesterol.
The ability of cholesterol-lowering foods in the body varies. Foods that contain soluble fiber can bind cholesterol in digestion and prevent it from entering the blood circulation. There are also foods that can reduce LDL levels directly thanks to the unsaturated fat content they have.
What Foods Need to be Limited?
Eating foods that are high in saturated fat can encourage an increase in cholesterol in the blood, for example:
- Fatty meat
- Chicken skin
- Coconut milk
- Egg yolk
- Cookies and biscuits
Avoid prepared foods or foods made from the above ingredients, and limit eating outside. Try to eat food that is processed and cooked at home. Increase the intake of vegetables and fruit. Thus, you can better regulate how much fat content enters your body.
To control cholesterol levels, some recommended foods usually contain high fiber and unsaturated fats, such as:
- Whole grains and various types of serelia with intact epidermis.
- Use oils derived from plants such as canola oil, sunflower, and olive oil.
- At least two servings of fish per week can reduce LDL levels in two ways, namely as a substitute for meat, and sources of omega-3 fats as LDL suppressors.
- Nuts such as kidney beans, walnuts and almonds.
- Consumption of apples, grapes, strawberries, and oranges that are rich in pectin content, as a soluble fiber that suppresses LDL. Eggplants also contain high soluble fiber. You can also consume avocados that are high in unsaturated fat content.
- Eating soy and processed products from soy, such as tempeh, tofu and soy milk, can reduce cholesterol levels.
- Foods that have been added with sterols and stanols. The molecular arrangement of the two substances is almost similar to cholesterol, so it can be collected together in the digestive tract. Both will prevent cholesterol from being absorbed into the bloodstream, so that it goes out with leftovers. About two grams of plant sterols or stanols per day can reduce LDL cholesterol by about 10 percent.
The sterols and stanols are contained in various types of grains, fruits, vegetables, and nuts. Both of their ability to reduce cholesterol, attract food producers to add it to several types of food, such as margarine, orange juice, and cereals.
Before taking cholesterol-lowering drugs or statins, try a variety of cholesterol-lowering foods he is up and remain disciplined in maintaining it, even after cholesterol levels go back down. Don’t forget to exercise regularly, limit consumption of alcoholic drinks and avoid smoking.
And remember, if food is boiled or steamed to reduce oil intake. All these tips for a healthy lifestyle will guard and prevent you from dangerous diseases such as heart attacks and strokes.