Healthy Food For High Cholesterol


High cholesterol is no longer just a problem for parents, even at a young age a person can suffer from cholesterol. Eating healthy foods can help you reduce cholesterol levels in the blood.

Many eating unhealthy foods, such as fast food, can increase cholesterol levels. If cholesterol has 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 Sufferers

To reduce the level of cholesterol in the blood, you need healthy foods that can reduce cholesterol. The following are good foods for you to consume:

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 both of these foods contain fiber called beta glucan. Consumption of about 3 grams of food that is rich in beta glucan 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 diet.

Fruit and vegetables

Eating fruits and vegetables can reduce high cholesterol. Because, fruits and vegetables are foods with low saturated fat. If you consume more then you will feel full, thereby reducing the possibility of eating foods with saturated fats. Consumption of foods that are rich in fiber such as broccoli, apples, pears, yams, strawberries and eggplant can reduce 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 fibre. Fiber content in brown rice which can help lower cholesterol.
Foods containing soy beans
Foods like soy custard unsweetened soy milk, nuts, edamame and tofu contains protein which can reduce cholesterol in the blood. Eat 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 is indeed has no effect on the levels of bad cholesterol (LDL) blood, but can lower the risk of blood clot formation. Eat 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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