Food Rows for People with High Cholesterol

Food Rows for People with High Cholesterol

Lowering cholesterol does not always have to be with drugs, but it can also be by adjusting the food menu. There are various foods for people with high cholesterol that can be consumed regularly to maintain and even lower cholesterol levels.

High cholesterol levels can lead to the formation of plaques that can clog blood vessels and increase the risk of stroke or heart disease. Therefore, high blood cholesterol levels need to be lowered and kept within normal limits.

Food for Cholesterol Sufferers

In order to control cholesterol levels, there are several types of foods that are good for consumption by people with high cholesterol, including:

1. Green vegetables

Green vegetables have the ability to bind bile acids made of cholesterol. This will stimulate the gallbladder to produce more bile acids using cholesterol from the blood. As a result, blood cholesterol levels will decrease.

Examples of good green vegetables consumed by people with high cholesterol include kale, spinach, cabbage, and broccoli. This vegetable will be more useful if it is processed by steaming.

2. Fish and seafood

Fatty fish, such as salmon, mackerel, and sardines, are good sources of omega-3 fatty acids consumed by people with high cholesterol. Other seafood, such as shrimp and shellfish, also contain lots of healthy fats that you can enjoy.

Although high in fat, fish and seafood contain healthy fats that can lower blood fats (triglycerides), increase good cholesterol (HDL), and even reduce the risk of heart disease.

3. Whole Grains

Whole grains have been shown to help lower cholesterol levels and prevent the risk of heart disease. This is because whole grains contain a variety of nutrients, such as vitamins, minerals, bioactive compounds, and a soluble fiber called beta glucan.

Studies show that beta soluble fiber can lower levels of bad cholesterol (LDL) and reduce the absorption of cholesterol from the food you eat. The types of whole grains that are best consumed by people with cholesterol due to their beta glucan content are oats and barley.

4. Nuts

Nuts have also been shown to lower cholesterol because their phytosterol content can inhibit the absorption of bad cholesterol in the intestines.

In addition, nuts also contain nutrients, such as healthy fats and amino acids, which are beneficial for maintaining healthy heart function and blood pressure. Types of nuts that are very good for cholesterol sufferers are almonds and walnuts.

5. Soybeans and their processed products

Studies show that protein and isoflavones in soy-based foods, such as tofu, tempeh, edamame, and soy milk, have been shown to lower cholesterol levels. However, the percentage reduction in cholesterol levels is not much.

Even so, soybeans are still good for consumption because they can be a source of protein with lower levels of saturated fat than meat. Soy can also provide other important nutrients, such as monounsaturated fats, vitamins, minerals, and fiber.

6. Fruits

Fruits also include foods for people with cholesterol that should not be abandoned. Of the variety of fruits, there are several types of fruit that are most efficacious in lowering bad cholesterol (LDL) and increasing good cholesterol (HDL), including:
  • Avocado fruit, because it is rich in fiber and monounsaturated fatty acids
  • Berries and grapes, as they are rich in bioactive compounds
  • Apples, grapes, oranges, and strawberries, because they contain lots of pectin (a type of soluble fiber that has the potential to lower cholesterol)

7. Foods fortified with stanols and sterols

Stanols and sterols are plant compounds that are known to be effective in lowering blood cholesterol by inhibiting the absorption of cholesterol in the intestines.

Both of these compounds can actually be obtained from vegetable oils, seeds, nuts, and vegetables and fruits, but the levels are still insufficient to inhibit the absorption of cholesterol optimally.

Therefore, you can meet the needs of plant sterols and stanols from food products fortified with these compounds, such as margarine, orange juice, yogurt, and cereals.

In addition to eating foods for people with cholesterol as mentioned above, you must also adopt other healthy lifestyles, starting from exercising regularly, limiting the consumption of alcoholic beverages, and not smoking.

You also need to avoid consuming foods that are high in saturated fat, such as fatty meats, fatty milk and processed products, fast food, processed foods, and fried foods, because they can increase blood cholesterol.

By adopting a healthy lifestyle and regularly eating good food for people with cholesterol, it is hoped that your cholesterol levels can go down and remain stable so that you avoid dangerous diseases, such as heart attacks and strokes.

However, if your cholesterol remains high after 1 month of adopting a healthy diet and lifestyle, check with your doctor for treatment.