Want to eat well but are afraid of cholesterol going up?Some ways of this low cholesterol diet and the full menu can be tried

Cholesterol is often considered a disease that is bad and dangerous for the body. In fact, cholesterol itself is one of the compounds produced and also needed by the body. even so,

Basically, there are two types of blood cholesterol. First is low density lipoprotein (LDL) or bad cholesterolwhich is known as a source of various cardiovascular problems. The fat that accumulates will then form plaque and clog the flow of blood vessels.The second is high density lipoprotein (HDL) or good cholesterol. HDL plays a role in controlling LDL levels.

Eating foods with high cholesterol levels such as fried foods, chicken skin, lack of exercise, and too much smoking can cause high cholesterol. Cholesterol is also a risk factor for heart disease and stroke.

People with high cholesterol should also consider eating a good diet. There are a number of foods and drinks that are believed to help lower high cholesterol levels naturally.

Here’s how a low cholesterol diet can be done

                                                                                         Photo by Edgar Castrejon on Unsplash

1. Increase your intake of marinefiber Soluble fiber can reduce the absorption of cholesterol into the bloodstream and make you feel fuller when you eat it. Soluble fiber is found in foods such as oatmeal, kidney beans, black beans, carrots, broccoli, cabbage, sweet potatoes, apples, and pears.
fiber Soluble fiber can reduce the absorption of cholesterol into the blood alirah and make you feel fuller when consuming it. Soluble fiber is found in foods such as oatmeal, kidney beans, black beans, carrots, broccoli, cabbage, yams, apples, and pears.

2. Reduce intake of trans fats and saturatedfats Trans fats are commonly found in margarine, popcorn, fast food, bakery products and packaged pastries. Trans fats can increase LDL cholesterol levels in the blood and can cause fat to accumulate in the arteries, which can cause blockages in blood flow to the heart and brain. While saturated fat usually comes from animals, including red meat, poultry, dairy products such as cheese, ice cream, and butter.
fats Trans fats are commonly found in margarine, popcorn, fast food, bread products and packaged pastries. Trans fats can increase LDL cholesterol levels in the blood and can cause fat to accumulate in arterial blood vessels, causing blockages in blood flow to the heart and brain. While saturated fat usually comes from animals, including red meat, poultry meat, dairy products such as cheese, ice cream, and butter.

Also read: Diet Rules For Breastfeeding Mothers

3. Increase intake of omega-3 fatty acidsFoods containing omega-3 fatty acids can help heart health, reduce the risk of cancer, maintain brain health and function, including lowering blood pressure. Mommies can eat salmon, caramel, and walnuts to get omega-3 fatty acids.
fatty acids Foods containing omega-3 fatty acids can help heart health, lower the risk of cancer, maintain brain health and function, including lowering blood pressure. Mommies can eat salmon, caramel, and walnuts to get omega-3 fatty acid content.

4. Increase your intake of fruits and vegetables. Eating fruits and vegetables is an easy way to lower bad cholesterol levels in the body because they both contain high levels of antioxidants that can prevent LDL oxidation and plaque buildup in the arteries.
intake Eating fruits and vegetables is an easy way to lower bad cholesterol levels in the body because both contain high levels of antioxidants that are able to prevent LDL oxidation and plaque buildup in the arteries.

5. Cook with herbs and spicesResearch shows that garlic, turmeric, and ginger are very effective for lowering cholesterol if consumed regularly. Herbs and spices also contain antioxidants that can prevent LDL from being oxidized and reduce plaque formation.
Research shows that garlic, turmeric, and ginger are very effective at lowering cholesterol if consumed regularly. Herbs and spices also contain antioxidants that can prevent LDL from oxidizing and reduce plaque formation.

What about the diet menu for people with cholesterol?

Diet menu for people with cholesterol

                                                                                        Photo by Towfiqu barbhuiya on Unsplash

As it is well known that people with high cholesterol have a risk of cardiovascular diseases such as heart disease and stroke. Therefore, it is very important for people with high cholesterol to pay attention to the intake contained in their food.

Quoting from Healthline, there are several foods and drinks that are believed to reduce cholesterol levels in the body and provide good health benefits for the heart.

Here is a diet menu that can be tried for people with cholesterol.

1. AvocadoAvocado is known as a fruit that is high in fiber and nutrients, especially monounsaturated fatty acids, which can reduce bad cholesterol levels in the body. Avocados are also useful for maintaining weight, maintaining heart and eye health, and controlling blood pressure.
referred to as a fruit that is high in fiber and nutrients, especially monounsaturated fatty acids, which are able to lower the levels of bad cholesterol in the body. Avocados are also beneficial for maintaining weight, maintaining heart and eye health, and can control blood pressure.

2. Vegetables rich in fiberEating vegetables rich in fiber, low in calories, and rich in antioxidants can be an option for Mommies who have high cholesterol. The content is not only good for the heart, but also good for the health of the body as a whole.
Eating vegetables rich in fiber, low in calories, and rich in antioxidants can be an option for Mommies who experience high cholesterol. The content is not only good for the heart, but also good for the overall health of the body.

Of the many kinds of vegetables and fruits, some that can be tried to be consumed regularly are eggplant, carrots, potatoes, apples, grapes, oranges, and strawberries that are claimed to be effective for lowering bad cholesterol.

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