/data/photo/2019/02/19/4280502763.jpg?fit=%2C&ssl=1)
KOMPAS.com – Cholesterol height is still a threat to health. If allowed, cholesterol height can trigger chest pain or angina, heart attacks, and strokes.
Luckily, this risk factor for heart disease can be controlled with fruits and vegetables made into juices. Interestingly, fruit and vegetables for cholesterol lowering juice in this list we are very easy to find.
It’s not hard to find, here are some cholesterol-lowering that we can easily make at home:
1. Orange juice
A research published in the journal Lipid In Health and Disease reports, long-term consumption of orange juice can reduce levels of total cholesterol and bad cholesterol or LDL.
Orange juice is also reported to increase HDL or good cholesterol levels.
Apart from being a heart-friendly cholesterol-lowering juice, orange juice also helps control blood pressure.
Also read: Orange Juice Reduces Risk of Obesity and Healthy Heart
2. Carrot juice
Carrot juice illustration-Another cholesterol-lowering juice that is also easy to find is carrot juice.
Carrots contain impressive levels of potassium, which have the potential to maintain cholesterol levels and lower the risk of heart disease and stroke.
Carrot juice also offers many other benefits, such as improving brain function, lowering the risk of cancer, and increasing endurance.
Also read: Health Benefits of Carrots for a More Colorful Life
3. Apple juice
Illustration-No less popular than oranges, apples can also be used as juice to help lower cholesterol.
Apple juice contains a group of polyphenolic compounds that prevent the oxidation of LDL or bad cholesterol – thus inhibiting the buildup in blood vessels.
Levels of oxidized LDL have been linked to heart attacks and strokes.
Apart from helping lower cholesterol, apple juice also helps protect the brain and keeps the body hydrated.
Make sure not to over-consume apple juice considering its high calories.
Also read: Prevent premature aging by eating apples regularly
4. Jus kale
Kale vegetable juice at Cahaya Hydrofarm Banyuwangi, East Java.-Vegetable kale is on the rise and is becoming the prima donna among healthy life lovers. There are various benefits of this antioxidant-rich vegetable, including nutritional benefits for lowering cholesterol.
A study in the journal Biomedical and Environmental Sciences reports, consuming 150 ml of kale juice a day for 3 months can reduce bad cholesterol or LDL by 10% – and increase good cholesterol or HDL by 27%.
Kale juice also tends to be versatile and can be paired with other fruits and vegetables, but still provides a refreshing taste.
Also read: Reduce Colon Cancer Risk with Kale and Broccoli Eating …
5. Tomato juice
Tomato juice illustration.-Looking for a cholesterol-lowering juice whose ingredients can be found at the nearest shop? Tomato juice is the answer.
Tomatoes have long had popularity as a heart-friendly fruit – rich in an antioxidant called lycopene.
In a report that reviewed 13 studies, lycopene in doses above 25 mg per day for 2 weeks from tomato products can lower bad cholesterol or LDL by 10%.
This report also states that lycopene supplementation can lower blood pressure.
For reference, 240 ml of tomato juice can provide us with 22 mg of lycopene. With this amount, regular consumption of tomato juice is an easy way to help lower cholesterol.
Also read: A Glass of Tomato Juice a Day Helps Lower Blood Pressure
6. Grape juice
Illustration.-Fresh grape juice is also a cholesterol-lowering drink but does not contain alcohol.
A study involving 17 men and 3 women found that fresh grape juice is also a heart-healthy drink.
The average age of the respondents was 63 years, of which 10 had high blood pressure and 4 were smokers.
This research states that there is an increase in good cholesterol or HDL in patients who drink grape juice.
Respondents who drank grape juice had HDL levels of 50 mg / dL, compared to placebo respondents who had HDL levels of 45 mg / dL.
For information, HDL levels below 40 mg / dL are a risk of heart disease.
Also read: Red Wine Turns Out To Help Prevent Brain Cell Death
7. Pomegranate juice
Pomegranate juice illustration-The beautiful pomegranate fruit also has the potential to help lower cholesterol.
Although research findings related to this are still mixed, it is believed that pomegranate juice can inhibit or slow down cholesterol buildup in blood vessels in patients who are at high risk of heart disease.
Pomegranate is also very rich in antioxidants compared to other fruits. Antioxidants are believed to reduce LDL or bad cholesterol.
Also read: Various Benefits of Pomegranate, for the Heart to Reduce the Risk of Cancer
Consuming cholesterol-lowering juice is not a substitute for medication or therapy that is being undertaken.
You still need to consult a doctor before consuming the vegetable and fruit juices above if you are currently taking cholesterol-lowering drugs.
In addition to regular consumption of cholesterol-lowering juices above, the following methods are also important to apply to keep the heart healthy:
- Eat a low-salt diet and include fruits, vegetables, and whole grains
- Limit consumption of animal fats and eat good fats in moderation
- Maintain a healthy body weight
- Stop smoking
- Exercise several times a week, for at least 30 minutes
- Drinking alcohol in moderation
- Control stress
Also read: Symptoms of High Cholesterol and How to Overcome it with Simple
– .
