Cholesterol in the blood is strongly influenced by the food consumed by the body. By eating a healthy diet can help lower cholesterol in the body and make the body much healthier.
Many people are looking for the best way to lower cholesterol. Malignant cholesterol is the cause of atherosclerosis that is calcification and hardening of blood vessel wall.
But cholesterol is also needed humans to build cell walls and make hormones. Cholesterol is also an important component for making bile acids, steroid hormones and vitamin D.
A lot of fast food consumption can increase cholesterol levels. If cholesterol is already lodged in our body, then it can cause heart attacks, strokes and some other diseases. If you have already suffered from high cholesterol, you should keep your food by eating healthy food.
Healthy Foods for Cholesterol Sufferers
To lower cholesterol levels in the blood, you need a healthy diet that can lower cholesterol. Here is a good food for your consumption:
- Fruit and vegetables. No doubt, if you want to be healthier, you should eat more fruits and vegetables. Why? Because fruits and vegetables are foods with low saturated fats. If you consume more than you will feel fuller, thus reducing the possibility of eating foods with saturated fat. Consumption of foods rich in fiber, such as broccoli, apples, pears, yams, strawberries and eggplant can lower cholesterol.
- Avocado. This fruit is one that is rich in unsaturated fat content. Try to consume avocado in the form of fruit, not in the form of juice that has been mixed with sugar and milk. Patients with high cholesterol need to limit saturated fat intake. The limit of saturated fat intake in women is 20 grams, while the limit for men is 30 grams.
- Foods containing soybeans. Foods such as sugarless soy pudding, soy milk, edamame beans and tofu contain proteins that can reduce cholesterol in the blood. Consume as much as 0.5 ounces a day can reduce your cholesterol by at least 6%.
- Barley and oats. Eating more of both foods 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 foods rich in beta glucan in a day is believed to reduce cholesterol in the body. In addition to these two types of food, red beans also contain soluble fiber. You can make oat porridge for breakfast and mix it with fruit like bananas to add fiber content in your diet.
- Nuts. Nuts can reduce cholesterol in the blood because it contains protein, vitamin E, unsaturated fat, magnesium, fiber, and potassium. You can lower your cholesterol by 5% if you eat about 1-2 ounces of beans a day.
- Fish and omega 3 fatty acids. Fish such as salmon, mackerel, tuna, and sardines contain good omega 3 fatty acids to lower blood pressure. Omega 3 does not affect the bad cholesterol (LDL) of blood, but can reduce the risk of blood clot formation. Eat at least two to three times a week. Omega 3 reduces the possibility of irregular heartbeat attacks and reduces triglyceride levels in the blood.
- Foods enriched sterols and stanols. The function of these two elements is preventing the body from absorbing cholesterol. Foods containing sterols and stanols are nuts, seeds, vegetables, fruits and vegetable oils, except for palm oil and coconut oil. Palm oil and coconut oil are vegetable oils rich in saturated fats. You can also take supplements containing sterols and stanols. Consumption of at least 2 grams of sterol or stanol can lower cholesterol levels in the blood at least one tenth.
Each of the foods described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing the diet, lowering high cholesterol can be accompanied by regular exercise, maintaining ideal body weight, and stop smoking.
But if you are already living a healthy life by eating healthy foods and doing exercise, but your cholesterol is still high, try to contact your doctor.