12 Foods for People with High Cholesterol

Heart attacks and strokes are diseases that can occur if you do not maintain cholesterol levels in the body properly. So that the two diseases do not occur, one step that can be done is to maintain food intake every day. So, what are the foods for high cholesterol that are good for consumption?

Food for People with High Cholesterol

If the results of laboratory tests show that you have high cholesterol, then you must control every food you consume. Of course, besides avoiding foods that can increase cholesterol levels, there are foods for high cholesterol that are safe for consumption.

Here is a diet for high cholesterol that you can consume, including:

1. Oatmeal

Foods for high cholesterol that are quite popular in the community are oatmeal. Although often consumed by those who are on a diet, the fact is that oatmeal can also be used as a cholesterol-lowering agent.

Oatmeal contains soluble fiber which can reduce LDL levels in the body. The fiber content in oatmeal can reduce the absorption of cholesterol into the bloodstream.

2. Vegetable oil

Some vegetable oils such as canola oil, sunflower oil, and olive oil are believed to be cholesterol-lowering while inhibiting cancer development.

Olive oil is an ingredient that is rich in monounsaturated fatty acids and vitamin E. Both of these nutrients can reduce LDL cholesterol levels and increase HDL cholesterol levels.

3. Fish

Food for the next high cholesterol sufferer is fish. The food menu for high cholesterol is tuna, cob, salmon and sardines. All of these fish contain omega-3 fatty acids which are useful for lowering blood pressure.

Even though it doesn't have a big effect on bad cholesterol levels, omega-3 can reduce the risk of blood clots forming. In addition, omega-3 also reduces the risk of heart disease because it reduces blood triglyceride levels.

4. Nuts

Some types of nuts such as kidney beans, walnuts, or almonds can be a good snack for people with high cholesterol. Peanuts contain 80% unsaturated fats which can reduce LDL levels and reduce the risk of heart disease . The important thing to note is to keep daily saturated fat intake below 30g (male) and 20g (female).

In addition to unsaturated fat content, the high soluble fiber content in nuts can help reduce cholesterol levels. Consumption of nuts for 6 weeks is believed to reduce cholesterol by up to 10 percent.

5. Avocados

Food for other high cholesterol sufferers is avocado. Foods for high cholesterol contain monounsaturated fatty acids which help increase HDL cholesterol levels, while reducing bad cholesterol levels.

In addition, avocados also contain vegetable fat called beta-cystosterol, which serves to reduce the amount of cholesterol absorbed from food. Although it can be used as a food menu for high cholesterol, avocados are high in fat and calories. Therefore, the consumption must be limited.

6. Orange

Besides being well-known as a good source of vitamin C, oranges are also useful to prevent accumulation of LDL cholesterol and reduce the risk of heart disease. Orange is a fruit that is rich in soluble fiber and can bind the cholesterol content of food. The d-limone compound found in oranges is believed to be able to dissolve cholesterol in the body.

7. Guava

Guava has antioxidants that can protect heart cells from free radicals and can be used as a cholesterol-lowering fruit. Foods for high cholesterol such as guava contain soluble fiber and potassium which are believed to help lower blood pressure and lower cholesterol. While minerals and vitamins contained in it can raise good cholesterol levels.

8. Apple

Foods for other high cholesterol sufferers that are easily available are apples. The skin contains pectin, a type of soluble fiber that can eliminate bad cholesterol in the body. Pectin works by absorbing fat and bad cholesterol.

In addition, apples also contain high levels of polyphenols, which are a kind of powerful antioxidant that can reduce inflammation. If you regularly eat apples, your heart will be healthier and avoid the risk of heart disease.

10. Spinach

The next choice of food for high cholesterol is safe spinach. Spinach contains lutein, a yellow sunlight pigment found in green leafy vegetables and egg yolks.

In maintaining eye conditions from macular degeneration, lutein has a big role. Health experts recommend eating foods that are rich in lutein every day so that the body is protected from blockages in artery walls caused by cholesterol.

11. Soybeans

Some types of food from soy products such as tempeh, tofu, and soybean milk are able to reduce cholesterol levels in the body effectively because of its high fiber content, low saturated fat and cholesterol free.

Foods and beverages such as soy milk, edamame beans and tofu contain proteins that can reduce cholesterol in the blood. Taking as much as 0.5 ounces a day can reduce your cholesterol by at least 6%.

12. Tea

Tea contains antioxidants that are useful for the body. Tea prevents blood clots and relaxes blood vessels. Flavonoids , the main antioxidants in tea are believed to be able to prevent oxidation of bad cholesterol.

Now that's food for high cholesterol that you safely consume. As much as possible limit fast food. Try to consume every meal that is processed by yourself. That way, you can better regulate how much fat content enters the body. In addition, don't forget to exercise regularly and avoid consuming alcoholic beverages.