Healthy Food For People With High Cholesterol
Tuesday, December 4, 2018
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Drag Health - High cholesterol is no longer just a problem for parents, even at a young age a person can suffer from cholesterol. Eating healthy foods can help you reduce cholesterol levels in the blood.
Many eating unhealthy foods, such as fast food, can increase cholesterol levels. If cholesterol has lodged in our body, it can cause several diseases such as heart attacks and strokes. If you already suffer from high cholesterol, then you should maintain food by eating healthy foods, to avoid dangerous complications.
Healthy Food for Cholesterol Sufferers
To reduce the level of cholesterol in the blood, you need healthy foods that can reduce cholesterol. The following are good foods for you to consume:
Barley and oats
Eating more of these two types of food can bind cholesterol in the intestine and prevent it from being absorbed by the body. This happens because both of these foods contain a fiber called beta-glucan. Consumption of about 3 grams of food that is rich in beta-glucan in a day is believed to reduce cholesterol in the body. Besides these two foods, red beans also contain soluble fiber. You can make oat porridge for breakfast and mix it with fruit like bananas to add fiber to your diet.
Fruit and vegetables
Eating fruits and vegetables can reduce high cholesterol. Because fruits and vegetables are foods with low saturated fat. If you consume more then you will feel full, thereby reducing the possibility of eating foods with saturated fats. Consumption of foods that are rich in fiber such as broccoli, apples, pears, yams, strawberries, and eggplant can reduce cholesterol.
Brown rice
Compared to white rice, brown rice has more nutrients and is rich in fiber. The fiber content in brown rice is what can help lower cholesterol. Foods containing soybeans Foods like sugar pudding without sugar, soy milk, edamame beans, and tofu contain proteins that can reduce cholesterol in the blood. Taking as much as 0.5 ounces a day can reduce your cholesterol by at least 6%.
Fish and omega 3 fatty acids
Fish such as salmon, tuna, tuna, and sardines contain omega 3 fatty acids which are good for lowering blood pressure. Omega 3 does not affect blood cholesterol (LDL) levels but can reduce the risk of blood clots forming. Eat at least two to three times a week. Omega 3 can also reduce the chance of sudden death due to heart disease and reduce triglyceride levels in the blood.
Avocado
One of the benefits of avocado is that it is rich in unsaturated fat. Try to consume avocados in the form of fruit, not in the form of juice mixed with sugar and milk. High cholesterol sufferers need to limit their intake of saturated fat. The limit for saturated fat intake in women is 20 grams, while the limit for men is 30 grams.
Unsaturated fat enriched foods
Keeping a daily saturated fat intake below 20g (female) and 30g (male) is very important for lowering cholesterol. You can replace it with unsaturated fat. Like olive oil, sunflower, corn, vegetable oil, nuts, and other seeds. But you should avoid palm oil and coconut oil because this type of vegetable oil is high in saturated fats.
Each food described above provides its own benefits, but lifestyle changes also help reduce high cholesterol. In addition to changing the diet, lowering high cholesterol can be accompanied by regular exercise, maintaining an ideal body weight, and quitting smoking.
If you have eaten healthy foods accompanied by other healthy lifestyles, but your cholesterol is still high, you should consult with a doctor to reduce it.
Many eating unhealthy foods, such as fast food, can increase cholesterol levels. If cholesterol has lodged in our body, it can cause several diseases such as heart attacks and strokes. If you already suffer from high cholesterol, then you should maintain food by eating healthy foods, to avoid dangerous complications.
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| Healthy Food For People With High Cholesterol |
To reduce the level of cholesterol in the blood, you need healthy foods that can reduce cholesterol. The following are good foods for you to consume:
Barley and oats
Eating more of these two types of food can bind cholesterol in the intestine and prevent it from being absorbed by the body. This happens because both of these foods contain a fiber called beta-glucan. Consumption of about 3 grams of food that is rich in beta-glucan in a day is believed to reduce cholesterol in the body. Besides these two foods, red beans also contain soluble fiber. You can make oat porridge for breakfast and mix it with fruit like bananas to add fiber to your diet.
Fruit and vegetables
Eating fruits and vegetables can reduce high cholesterol. Because fruits and vegetables are foods with low saturated fat. If you consume more then you will feel full, thereby reducing the possibility of eating foods with saturated fats. Consumption of foods that are rich in fiber such as broccoli, apples, pears, yams, strawberries, and eggplant can reduce cholesterol.
Nuts
The benefits of nuts can reduce cholesterol in the blood because it contains protein, vitamin E, unsaturated fats, magnesium, fiber, and potassium. You can reduce your cholesterol by as much as 5% if you consume about 1-2 ounces of beans a day.
Brown rice
Compared to white rice, brown rice has more nutrients and is rich in fiber. The fiber content in brown rice is what can help lower cholesterol. Foods containing soybeans Foods like sugar pudding without sugar, soy milk, edamame beans, and tofu contain proteins that can reduce cholesterol in the blood. Taking as much as 0.5 ounces a day can reduce your cholesterol by at least 6%.
Fish and omega 3 fatty acids
Fish such as salmon, tuna, tuna, and sardines contain omega 3 fatty acids which are good for lowering blood pressure. Omega 3 does not affect blood cholesterol (LDL) levels but can reduce the risk of blood clots forming. Eat at least two to three times a week. Omega 3 can also reduce the chance of sudden death due to heart disease and reduce triglyceride levels in the blood.
Avocado
One of the benefits of avocado is that it is rich in unsaturated fat. Try to consume avocados in the form of fruit, not in the form of juice mixed with sugar and milk. High cholesterol sufferers need to limit their intake of saturated fat. The limit for saturated fat intake in women is 20 grams, while the limit for men is 30 grams.
Unsaturated fat enriched foods
Keeping a daily saturated fat intake below 20g (female) and 30g (male) is very important for lowering cholesterol. You can replace it with unsaturated fat. Like olive oil, sunflower, corn, vegetable oil, nuts, and other seeds. But you should avoid palm oil and coconut oil because this type of vegetable oil is high in saturated fats.
If you have eaten healthy foods accompanied by other healthy lifestyles, but your cholesterol is still high, you should consult with a doctor to reduce it.
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