List of cholesterol-lowering foods

 

The body actually needs cholesterol to help the formation of healthy cells. It's just that too high cholesterol levels can actually cause the formation of plaque that clogs blood vessels, thereby increasing the risk of chronic diseases, such as stroke and heart disease.

Cholesterol-lowering Foods and Beverages

High levels of cholesterol in the blood can be controlled by consuming a variety of cholesterol-lowering foods and drinks, namely:

1. Green vegetables

Green vegetables, like spinach and kale, are proven to help reduce cholesterol levels. This is because the antioxidants contained in green vegetables can bind bile acids made from cholesterol, thus preventing the accumulation of cholesterol in the blood.

2. Nuts

Nuts also help reduce cholesterol because the content of phytosterols in it can inhibit the absorption of bad cholesterol in the blood.

3. Bananas

The content of inulin in bananas is useful for reducing cholesterol from the food you consume. This helps you to control cholesterol levels.

4. Oats

Oats made from wheat, contain beta glucan which can reduce bad cholesterol in the blood. In addition, beta glucan in oats can also reduce the absorption of cholesterol from the food you consume.

5. Green tea

Green tea is one of the herbal drinks that can reduce bad cholesterol in the blood. The content of catechins (catechin) in green tea is known to reduce the absorption of bad cholesterol in the blood.

6. Soymilk

Other drinks that can also be used as cholesterol lowering are soy milk. Soy milk itself contains isoflavones which are useful for reducing cholesterol levels in the blood. Not only soy milk, foods derived from processed donkeys also contain high isoflavones, such as tempeh and tofu.

To facilitate efforts to reduce high cholesterol, you can also consume processed products that contain soluble fiber beta glucan and inulin. Both types of soluble fiber can make the digestive system work optimally, while reducing cholesterol levels.

In addition, you can also look for products with added vitamins B1 and B2. The goal is that the digestion process and burning of fat and carbohydrates can work better, which of course will help you in lowering high cholesterol.

Lifestyle Changes to Reduce Cholesterol

In addition to consuming the food and drink list above, you are also encouraged to change your lifestyle to reduce high cholesterol and maintain normal cholesterol levels. This can be done by living a healthy lifestyle, such as:

1. Reduce foods that contain fat

The easiest way to keep cholesterol levels normal is to pay attention to the amount of fat consumed. Avoid foods and beverages that contain saturated or trans fats, such as red meat and high-fat milk. Instead, you can eat foods that contain unsaturated fat.

2. Stop smoking

Smoking can reduce levels of good cholesterol (HDL) in the blood, as well as damage to blood vessel walls. Therefore, stop smoking to support your efforts to reduce cholesterol and avoid the bad effects of high cholesterol.

3. Limit consumption of alcoholic drinks

Consuming too much alcoholic drinks can cause an increase in cholesterol levels and blood pressure. To prevent this, you should limit your consumption of alcoholic drinks, and it would be better if you do not consume alcohol at all.

4. Exercise regularly

Besides being useful for weight loss, regular exercise can also help increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) in the blood. Do exercise at least 30 minutes per day, at least 3 times a week, so you can feel this benefit.

In order to keep your cholesterol under control, do regular cholesterol tests according to doctor's recommendations. In addition, apply a healthy lifestyle to reduce cholesterol levels and maintain it within normal limits, so you avoid the danger of high cholesterol.

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