Contents:
- Medical Video: Nutritional Health : How to Lower LDL Cholesterol With Diet
- 1. Oatmeal
- 2. Fish are rich in omega-3 fatty acids
- 3. Walnuts, almonds and other nuts
- 4. Avocados
Medical Video: Nutritional Health : How to Lower LDL Cholesterol With Diet
Lack of eating healthy foods can cause cholesterol levels in the body to rise. Especially if you like eating fatty foods like fried foods, coconut milk, or fast food. If cholesterol has settled in the body, this will cause various kinds of dangerous diseases such as heart disease, strokes, and several other diseases.
When you already suffer from high cholesterol, you should maintain food by eating healthy foods. Here are healthy foods that are good for consumption for people who have high cholesterol.
1. Oatmeal
Oatmeal contains soluble fiber, which can reduce levels low-density lipoprotein (LDL) or bad cholesterol. Soluble fiber is also found in foods such as kidney beans, apples, pears, and plums. Soluble fiber is believed to reduce the absorption of cholesterol into the bloodstream.
Consumption of 5 to 10 grams or more soluble fiber per day can reduce LDL cholesterol. When consuming 1 1/2 cups of cooked oatmeal, it contains 6 grams of fiber. Whereas if you add fruit like a banana, you add 4 grams of fiber.
2. Fish are rich in omega-3 fatty acids
Eating fatty fish can make your heart healthy because it has high omega-3 fatty acids that can reduce blood pressure and the risk of blood clots. In people who have had a heart attack, fish oil or omega-3 fatty acids can reduce the risk of sudden death.
American Heart Association recommend to eat at least two servings of fish a week. Here are some fish that have high omega-3 fatty acids, namely:
- Mackerel
- Herring
- Sardine
- Albacore tuna
- Salmon
- Halibut
Recommended when eating fish should be burned or baked to avoid unhealthy fats. If you don't like fish, omega-3 fatty acids can also be found from foods such as flaxseed or canola oil. You can also consume omega-3 acid from fish oil supplements, but you won't get other nutrients in fish, such as selenium. It is recommended if you decide to take supplements, consult your doctor first.
3. Walnuts, almonds and other nuts
Walnuts, almonds and other types of nuts can reduce blood cholesterol levels because they are rich in monounsaturated and plural fatty acids. Walnuts also help maintain healthy blood vessels. Eating a handful of nuts a day, such as almonds, hazelnuts, peanuts, candlenuts, pine nuts, pistachio nuts and walnuts can reduce the risk of heart disease. Make sure you eat peanuts that are not salt or coated with sugar.
4. Avocados
Avocados are a potential source of nutrients and monounsaturated fatty acids. According to a recent study, eating avocados a day for a healthy diet can help increase HDL levels in people who are overweight or obese. People tend to most often consume avocados guacamole a Mexican recipe, which is usually eaten with high-fat corn chips.
From now on, try adding avocado slices for salads and sandwiches or just eat it as a side dish. But there's no harm in trying guacamole with raw vegetables cut, such as cucumber slices.
