List of Cholesterol-Lowering Foods You Need to Know

List of Cholesterol-Lowering Foods You Need to Know: Various ways can be done to reduce cholesterol, especially regulating diet. Check out the following explanation for a list of cholesterol-lowering foods that are worth a try.

The body actually needs cholesterol to help the formation of healthy cells. It's just that cholesterol levels that are too high can actually cause the formation of plaques that clog arteries, thus increasing the risk of chronic diseases, such as strokes and heart disease.

List of Cholesterol-Lowering Foods You Need to Know

Cholesterol-Lowering Foods and Drinks

High cholesterol levels in the blood can be controlled by consuming various cholesterol-lowering foods and drinks, namely:

1. Green vegetables

Green vegetables, such as spinach and kale, are proven to help reduce cholesterol levels. This is because the antioxidants contained in green vegetables can bind bile acids made from cholesterol, thus preventing the accumulation of cholesterol in the blood.

2. Nuts

Nuts also help lower cholesterol because the content of phytosterol in it can inhibit the absorption of bad cholesterol in the blood.

3. Banana

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 reduce bad cholesterol in the blood. In addition, beta glucan in oats can also reduce the absorption of cholesterol from the food you consume.

5. Green tea

Green tea is one of the herbal drinks that can reduce bad cholesterol in the blood. The content of catechins (catechins) in green tea is known to reduce the absorption of bad cholesterol in the blood.

6. Soy milk

Other drinks that can also be used as cholesterol lowering are soy milk. Soy milk itself contains isoflavones which are useful for reducing cholesterol levels in the blood. Not only soy milk, foods derived from processed donkey nuts also have high isoflavone content, such as tempeh and tofu.

To facilitate efforts to reduce high cholesterol, you can also consume processed products that contain beta-glucan and inulin soluble fiber. Both types of soluble fiber can make the digestive system work optimally, while reducing cholesterol levels.

In addition, you can also look for products with added vitamins B1 and B2. The goal is that the process of digestion and burning of fat and carbohydrates can run better, which of course will help you reduce high cholesterol.

Lifestyle Changes to Lower Cholesterol

In addition to consuming the list of foods and drinks above, you are also encouraged to change your lifestyle to reduce high cholesterol and maintain normal cholesterol levels. This can be done by living a healthy lifestyle, such as:

1. Reduce foods containing fat

The easiest way to keep cholesterol levels normal is to pay attention to the amount of fat consumed. Avoid foods and drinks that contain saturated fats or trans fats, such as red meat and high-fat milk. Instead, you can eat foods that contain unsaturated fats.

2. Stop smoking

Smoking can reduce levels of good cholesterol (HDL) in the blood, while also damaging blood vessel walls. Therefore, stop smoking to support your efforts to reduce cholesterol and avoid the adverse effects of high cholesterol.

3. Limit consumption of alcoholic beverages

Consuming too much alcoholic beverages can cause an increase in cholesterol and blood pressure levels. To prevent this, you must limit your consumption of alcoholic beverages, and it will be even better if you don't consume alcohol at all.

4. Exercise regularly

Besides being beneficial for weight loss, regular exercise can also help increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) in the blood. Do exercise for at least 30 minutes per day, at least 3 times a week, so you can feel this benefit.

To keep your cholesterol under control, do a cholesterol test periodically according to your doctor's advice. In addition, apply a healthy lifestyle to reduce cholesterol levels and maintain it within normal limits, so you avoid the danger of high cholesterol.

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