KONTAN.CO.ID – JAKARTA. Keeping cholesterol levels normal is important for everyone to avoid the risk of heart disease and others. These are good and bad drinks and foods for people with cholesterol.
A person suffers from high cholesterol due to many factors such as consuming too much food containing trans fats, lack of exercise, consumption of certain drugs, and obesity.
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If not given treatment, high cholesterol can trigger the emergence of heart disease, stroke, and others.
Quoting from Kompas.com, total cholesterol levels of less than 200 mg/dL are considered normal for adults. While cholesterol levels above 240 mg/dL are considered high for adults.
What is your total cholesterol level?
For those of you who suffer from high cholesterol, it is better to run a healthy lifestyle. This is important so that cholesterol levels immediately drop and stabilize.
Quoting from WebMD, consumption of certain foods can help to lower high cholesterol and increase levels of good cholesterol.
Foods that are good for cholesterol sufferers
Cholesterol sufferers should be selective in consuming food and drinks so that cholesterol levels remain stable.
The following foods are good and safe for people with cholesterol to eat
1. fruits and vegetables
You should eat lots of fresh fruits and vegetables such as berries, oranges, apples, sweet potatoes, broccoli, spinach, and bell peppers.
Fruits and vegetables are free of cholesterol and contain fiber that can lower bad cholesterol levels in the blood.
2. Whole grains
Oats, barley and whole grains contain fiber, complex carbohydrates, and protein. This content can help lower bad cholesterol levels.
3. Meat and beans
If you want to eat chicken, you should choose the breast or skinless meat. Alternatively, you can take lean cuts of meat.
In addition, you can combine it with protein-rich beans such as black beans, soybeans, and edamame.
4. Milk
Milk is good for health. However, if you have cholesterol, you should choose low-fat milk.
5. Foods rich in Omega-3
There are quite a few choices of foods rich in Omega-3s such as salmon, tuna, halibut, herring, mackerel, walnuts, and flaxseed.
6. Olive oil
Olive oil is usually used as a mixed vegetable salad. Just so you know, olive oil can help increase good cholesterol levels.
7. Foods rich in plant sterols
Plant sterols and stanols are substances that help block cholesterol from being absorbed by the intestines.
These substances are found in nuts, seeds, and margarine.
Foods to avoid
Nutritionists advise people with high cholesterol to avoid certain types of foods such as.
1. Trans fat
Foods that contain trans fats can trigger high cholesterol. Trans fats are found in crackers, pastries, sandwiches, popcorn, cream-filled candies, donuts, and fast food.
2. Salt
Foods that are high in salt can increase blood pressure.
Foods that are high in salt are found in many fast foods, preserved meats, pizza, and more.
3. Gula
Sweet foods are tempting. However, excessive consumption of foods that contain high sugar can trigger weight gain, diabetes, and high cholesterol.
Sweet tea, ice cream, candy, pastries are examples of foods that contain high sugar.
In addition to avoiding the consumption of foods and drinks that can increase cholesterol, it’s also a good idea to exercise regularly so that cholesterol is controlled.
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