Healthy Food For High Cholesterol Patients
High cholesterol is no longer just a problem for parents, even at a young age, one can suffer from cholesterol. Eating healthy foods can help you reduce the level of cholesterol in the blood. Eating lots of unhealthy foods, such as fast food, can increase cholesterol levels. If cholesterol is 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 Suffers
To reduce the level of cholesterol in the blood, you need healthy food that can reduce cholesterol. The following are foods that are good for you to consume:
• Foods containing soybeans
Foods such as sugar-free soy pudding, soy milk, edamame nuts, and tofu contain protein that can reduce cholesterol in the blood. Taking as much as 0.5 ounces a day can reduce your cholesterol by at least 6%.
• Fruit and vegetables
Eating fruits and vegetables can reduce high cholesterol. Because fruits and vegetables are foods with low saturated fat. If you consume it more, you will feel fuller, reducing the possibility of eating foods with saturated fat. Consumption of foods rich in fiber such as broccoli, apples, pears, sweet potatoes, 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 5% if you consume about 1-2 ounces of nuts a day.
• Brown rice
Compared to white rice, brown rice has more nutrients and is rich in fiber. This fiber content in brown rice can help reduce cholesterol.
• 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 these two foods contain a fiber called beta glucans. Consumption of about 3 grams of foods rich in beta-glucans 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 food.
• Fish and omega 3 fatty acids
Fish such as salmon, tuna, tuna, and sardines contain omega 3 fatty acids that are good for lowering blood pressure. Omega 3 does not affect blood levels of bad cholesterol (LDL) but can reduce the risk of developing blood clots. Eat enough at least 2 to 3 times a week. Omega 3 can also reduce the possibility of sudden death due to heart disease and reduce triglyceride levels in the blood.
• Avocados
One of the benefits of avocados is that they are rich in unsaturated fats. Try to eat avocados in the form of fruit, not in the form of juice that has been mixed with sugar and milk. High cholesterol sufferers 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.
• Fat-fortified food is not saturated
Keeping daily saturated fat intake below 20g (women) and 30g (men) is very important for lowering cholesterol. You can replace it with unsaturated fat. Like olive oil, sunflower, corn, vegetable oil, nuts, and other grains. But you must avoid palm oil and coconut oil because of the type of vegetable oil that is high in saturated fat.
Each of the foods described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing the food menu, lowering high cholesterol can be accompanied by regular exercise, maintaining ideal body weight, and stopping smoking. If you already eat healthy food accompanied by another healthy lifestyle, but your cholesterol is still high, you should consult with your doctor to reduce it.
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