High
cholesterol already is no longer just a problem of older people, even at a
young age any time someone can suffer from cholesterol.
A
lot of consuming unhealthy foods, such as fast food, may increase cholesterol
levels. If the cholesterol is already lodged in our body then it can cause some
diseases such as heart attack and stroke. If you already suffer from high
cholesterol, then it should be you keep eating
food with healthy food, to avoid dangerous complications.
Healthy
Food For High Cholesterol Sufferers
Healthy
foods for Cholesterol
In
order to lower the level of cholesterol in the blood, you need healthy foods
that can lower cholesterol. Here is good food
for Your consumption:
Barley
and oats
Consuming
more of both types of these foods can bind cholesterol in the gut and prevent
it is absorbed by the body. This occurs because both of these foods contain a fiber called beta-glucan.
The consumption of about 2 grams of foods rich in beta-glucan in the day
believed to reduce cholesterol in the body. In addition,
both this food, red beans also contain soluble fiber. You can make the porridge
oats as breakfast and mixing with fruit such as bananas for added levels of
fiber in your food.
Fruit
and vegetables
Eating
fruits and vegetables can lower high cholesterol. For fruit and vegetable foods
with saturated fat is low. If you consume it more
then you will feel full more so as to reduce the possibility of consuming foods
with saturated fats. The consumption of foods rich in fiber like broccoli,
apples, pears, strawberries, sweet potato and eggplant can lower cholesterol.
Nuts
Benefits
of nuts can reduce cholesterol in the blood because it contains protein,
vitamin E, unsaturated fats, magnesium, potassium, and fiber. You can lower
your cholesterol by as much as 5% if consumed approximately 1-2 ounces of nuts
a day.
Brown
rice
Compared
with white rice, brown rice has more nutrients and is rich in fiber. The fiber
content in brown rice which can help lower cholesterol.
Foods
containing soybeans
Foods
like soy custard unsweetened soy milk, nuts, edamame, and tofu contain protein
which can reduce cholesterol in the blood. Mengonsumsinya as much as 0.5 ounces
a day can reduce your cholesterol at least 6%.
Fish
and omega 3 fatty acids
Fish
such as salmon, tuna, tuna, and sardines contain omega 3 fatty acids are good
for lowering blood pressure. Omega 3 indeed has
no effect on the levels of bad cholesterol (LDL) blood but can lower the risk of blood clot formation. Konsumsilah
at least two to three times a week. Omega 3 can also reduce the likelihood of
hit by sudden death due to heart disease and reduce levels of triglycerides in
the blood.
Avocado
One
of the benefits of an avocado that is rich in unsaturated fats. Try to eat
avocado fruit in form, not in the form of juice that's been mixed with sugar
and milk. High cholesterol sufferers need to limit intake of saturated fat. Limit your intake of saturated fat on a woman
is 20 grams, while the limit for men is 30 grams.
Foods
that are rich in fat not saturated
Keep
your intake of saturated fats daily under 20 g (women) and 30 g (men) is very
important for lowering cholesterol. You can substitute with fat not saturated.
Such as olive oil, sunflower, corn, vegetable oil, beans, and other grains. However, you should avoid palm oil and coconut oil because it is a
type of vegetable oils that are high in saturated fats.
Each
food described above provides its own benefits, but lifestyle changes also help
in lowering high cholesterol. In addition to changing food menu, lowering high
cholesterol can be coupled by exercising regularly, maintaining ideal body
weight, and quitting smoking.
If
you're already eating healthy meals accompanied by a pattern of healthy living,
but your cholesterol is still high, we recommend consultation with a doctor for
it down.
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