Various ways can be done to lower cholesterol, especially regulating diet. Check out the following explanation to find out a list of cholesterol-lowering foods that are worth a try.
The body actually needs cholesterol to help form healthy cells. However, cholesterol levels that are too high can actually cause the formation of plaque that clogs blood vessels, thereby increasing the risk of developing chronic diseases, such as stroke and heart disease.
Cholesterol Lowering Foods and Drinks
High levels of cholesterol in the blood can be controlled by eating a variety of cholesterol-lowering foods and drinks, namely:
1. Green vegetables
Green vegetables, such as spinach, arugula, and kale, have been shown to help lower cholesterol levels. This is because the antioxidants contained in green vegetables are able to bind bile acids made of cholesterol, thereby preventing the accumulation of cholesterol in the blood.
2. Nuts
Nuts also help lower cholesterol because the phytosterol content in them 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 lower bad cholesterol in the blood. On the other hand, beta glucan in oats can also reduce the absorption of cholesterol from the food you eat.
5. Green tea
Green tea is one of the herbal drinks that can lower 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. Soy milk
Another drink that can also be used as a cholesterol-lowering is soy milk. Soy milk itself contains isoflavones which are useful for lowering cholesterol levels in the blood. Not only soy milk, foods derived from processed donkey nuts also contain high isoflavones, such as tempeh and tofu.
To make it easier to lower high cholesterol, you can also consume processed products that contain soluble fiber beta glucan and insulin. Both types of soluble fiber can make the digestive system work optimally, while lowering cholesterol levels.
In addition, you can also look for products with added vitamins B1 and B2. The goal is that the digestive process and burning fat and carbohydrates can run better, which of course will help you lower high cholesterol.
Lifestyle Changes to Lower Cholesterol
In addition to consuming the list of foods and drinks above, you are also recommended to make lifestyle changes in order to lower 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 watch the amount of fat consumed. Avoid foods and drinks that contain saturated and trans fats, such as red meat and high-fat dairy. Instead, you can eat foods that contain unsaturated fats.
2. Quit smoking
Smoking can reduce levels of good cholesterol (HDL) in the blood, as well as damage the walls of blood vessels. Therefore, stop smoking to support your efforts to lower cholesterol and avoid the bad effects of high cholesterol.
3. Limit the consumption of alcoholic beverages
Consuming too many alcoholic beverages can cause an increase in cholesterol levels and blood pressure. To prevent this, you should limit the consumption of alcoholic beverages, and it would be better if you do not consume alcohol at all.
4. Exercise regularly
Besides being beneficial for weight loss, regular exercise can also help increase good cholesterol (HDL) levels and reduce bad cholesterol (LDL) levels in the blood. Do exercise at least 30 minutes per day, at least 3 times a week, so that you can feel these benefits.
To keep your cholesterol under control, do regular cholesterol tests as recommended by your doctor. In addition, apply a healthy lifestyle to lower cholesterol levels and maintain it within normal limits, so that you avoid the dangers of high cholesterol.