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In addition to drugs, high cholesterol can also be overcome by eating he althy foods. Various choices of these foods are known to be able to reduce and control cholesterol levels in the blood. So, what are the types of he althy foods?
The habit of consuming unhe althy foods too often, such as fast food and fried foods, can increase levels of bad cholesterol (LDL) and triglycerides in the blood. If left unchecked, you are also at risk of various diseases, such as heart disease and stroke.
Therefore, if you suffer from high cholesterol, it is necessary to try to lower cholesterol levels and keep them normal. One way to reduce high cholesterol is to live a he althy lifestyle, including eating he althy foods.
He althy Food Choices for People with High Cholesterol
To lower cholesterol levels in the blood, there are several types of he althy foods that are good for people with cholesterol, including:
1. Vegetables and fruits
Vegetables and fruits are a group of he althy foods rich in nutrients that are good for cholesterol sufferers. The content of fiber, vitamins, and minerals in it is known to be good for body he alth and is able to lower bad cholesterol (LDL).
Some types of vegetables and fruits that are good for people with high cholesterol include:
- Various vegetables, such as broccoli, spinach, mustard greens, lettuce, carrots, and potatoes
- Fruits that contain he althy fats, such as avocados
- Fruits with pectin fiber content, such as oranges, apples, grapes, and strawberries
2. Fish that contain he althy fats
People with high cholesterol are also advised to eat foods that contain omega-3 fatty acids, such as salmon, mackerel, sardines, and tuna.
Various research shows that he althy omega-3 fats are known to be good for reducing triglyceride levels in the blood, maintaining good cholesterol (HDL) levels, maintaining heart and blood vessel he alth, and reducing the risk of cardiovascular disease, such as heart disease and stroke..
3. Whole Grains
Seeds, such as sunflower seeds, wheat, and chia seeds, are also included in the types of he althy foods for people with high cholesterol. This type of food is rich in vitamins, minerals, protein, he althy fats, antioxidants, and soluble fiber called beta glucan.
Thanks to the variety of nutrients and fiber in them, whole grains are good for consumption to lower bad cholesterol (LDL) and reduce cholesterol absorption in the digestive tract.
Not only seeds, nuts also contain various nutrients, fiber, and antioxidants that are good for people with high cholesterol. Some types of nuts that can be consumed include:
- Peas, lentils, and chickpeas are known as good sources of protein
- Soybeans and edamame contain protein and isoflavones which are proven to reduce bad cholesterol levels
- Almonds and walnuts contain phytosterols and have been shown to inhibit the absorption of bad cholesterol in the intestines
5. Foods fortified with stanols and sterols
Stanols and sterols are compounds in plants that can inhibit the absorption of cholesterol in the intestines, so they can lower cholesterol levels in the blood.
Both of these compounds can be obtained from a variety of plant foods, including whole grains, nuts, and fruits and vegetables. Now, stanols and sterols are also widely added in various food and beverage products, such as margarine, cheese, chocolate, packaged fruit juices, and yogurt.
In addition to eating he althy foods for people with high cholesterol as above, you also have to balance it with other he althy lifestyles, starting from exercising regularly, maintaining an ideal body weight, limiting the consumption of alcoholic beverages, and quitting smoking.
If you are already eating he althy foods and adopting other he althy lifestyles but your cholesterol is still high, you should consult a doctor to get the right treatment.