Enjoy Cholesterol-lowering Meals
Lowering high cholesterol can be done with the steps of proper nutrition consumption. If during this diet that you apply triggers high cholesterol, then now is the time to change what you eat to reduce cholesterol levels. Check out the following high cholesterol-lowering foods.
But what is cholesterol? Cholesterol is the fat that can be found in the blood, which the body cells need. Besides being produced by the body naturally, 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 a 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 High Cholesterol
Too much cholesterol enters the body, possibly will accumulate in the arterial blood vessels so that the arteries hardens and begin to clog causing the emergence of pain in the chest area (angina). Excess cholesterol can lead to heart attacks and strokes because of inflammation and blood clots. Regular exercise and Adjusting diet plays a very important role in lowering high cholesterol.
The ability of cholesterol-lowering foods in the body is different. Foods that contain soluble fiber are able to bind cholesterol in the digestive tract and prevent it from entering the blood circulation. There are also foods that can lower LDL levels directly thanks to the unsaturated fat content it has.
What Foods Need To Be Restricted?
Eating foods high in saturated fat may boost cholesterol levels in the blood, for example:
Avoid fast food or food made from the above ingredients, and limit eating out. Try to eat cooked and cooked food at home. Expand the intake of vegetables and fruits. Thus, you can better regulate how much fat content that enters your body.
Recommended Foods
To control cholesterol levels, some of the recommended foods usually contain high fiber and unsaturated fats, such as:
Foods that have been added with sterols and stanols. The molecular arrangement of these 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, leaving it with the rest of the food. About two grams of plant sterol or stanol per day can suppress LDL cholesterol about 10 percent.
The sterols and stanols are contained in various types of grains, fruits, vegetables, and nuts. The ability of both to lower cholesterol, attracting food producers to add it to some foods, such as margarine, orange juice, and cereals.
Before taking cholesterol-lowering drugs or statins, try a variety of cholesterol-lowering foods over and keep discipline in guarding them, even after the cholesterol levels go back down. Do not forget to exercise regularly, limit the consumption of alcoholic beverages and avoid smoking habits.
And remember, if the food by way of boiled or steamed to reduce oil intake. All these healthy lifestyle tips will keep you away from dangerous diseases such as heart attacks and strokes.
But what is cholesterol? Cholesterol is the fat that can be found in the blood, which the body cells need. Besides being produced by the body naturally, cholesterol is also obtained from food.
Risks Due to High Cholesterol
Too much cholesterol enters the body, possibly will accumulate in the arterial blood vessels so that the arteries hardens and begin to clog causing the emergence of pain in the chest area (angina). Excess cholesterol can lead to heart attacks and strokes because of inflammation and blood clots. Regular exercise and Adjusting diet plays a very important role in lowering high cholesterol.
The ability of cholesterol-lowering foods in the body is different. Foods that contain soluble fiber are able to bind cholesterol in the digestive tract and prevent it from entering the blood circulation. There are also foods that can lower LDL levels directly thanks to the unsaturated fat content it has.
What Foods Need To Be Restricted?
Eating foods high in saturated fat may boost cholesterol levels in the blood, for example:
- Fatty meat
- Chicken skin
- Coconut milk
- Egg yolk
- Butter
- Cheese
- Frying
- Cakes and biscuits
Avoid fast food or food made from the above ingredients, and limit eating out. Try to eat cooked and cooked food at home. Expand the intake of vegetables and fruits. Thus, you can better regulate how much fat content that enters your body.
Recommended Foods
To control cholesterol levels, some of the recommended foods usually contain high fiber and unsaturated fats, such as:
- Whole grains and various types of serelia with intact skin.
- Using oils derived from plants such as canola oil, sunflower, and olive oil.
- At least two servings of fish per week can lower LDL levels in two ways, namely as a substitute for meat, and sources of omega-3 fats as LDL suppressants.
- Nuts such as red beans, walnuts and almonds.
- Consumption of apples, grapes, strawberries, and oranges rich in pectin, as soluble fiber that suppresses LDL. Eggplant also contains 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 lower cholesterol levels.
Foods that have been added with sterols and stanols. The molecular arrangement of these 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, leaving it with the rest of the food. About two grams of plant sterol or stanol per day can suppress LDL cholesterol about 10 percent.
The sterols and stanols are contained in various types of grains, fruits, vegetables, and nuts. The ability of both to lower cholesterol, attracting food producers to add it to some foods, such as margarine, orange juice, and cereals.
Before taking cholesterol-lowering drugs or statins, try a variety of cholesterol-lowering foods over and keep discipline in guarding them, even after the cholesterol levels go back down. Do not forget to exercise regularly, limit the consumption of alcoholic beverages and avoid smoking habits.
And remember, if the food by way of boiled or steamed to reduce oil intake. All these healthy lifestyle tips will keep you away from dangerous diseases such as heart attacks and strokes.
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