KOMPAS.com – High cholesterol is a health problem that many people often face, especially after consuming high-fat foods such as red meat during certain celebrations.
High cholesterol can trigger various dangerous diseases, including heart disease and high blood pressure. Usually, people will rely on medication to keep cholesterol levels normal.
However, there are actually healthy snacks that can help lower cholesterol naturally. Here are three snacks that can be natural alternatives for lowering cholesterol.
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1. Peas
Peas are a snack that has been proven to have benefits for lowering cholesterol. Legumes such as peas, peanuts, lentils and other beans are rich in soluble fiber which is good for the body.
Illustration of peasAccording to research published in The Journal of Nutritionconsuming half a cup of cooked peas every day for 12 weeks can reduce LDL cholesterol (bad cholesterol) by 7 percent.
In fact, another study that reviewed 26 studies in the United States and Canada found that daily consumption of 3/4 cup of beans such as chickpeas, lentils and peas can reduce LDL cholesterol by around 5 percent.
Also read: Recipe for Grilled Chicken with Coconut Milk, Serve with Tomato Sauce
For those of you who want to try this snack, peas can be consumed easily, either by boiling or mixed into dishes such as soup or rice.
2. Soybeans
Soybeans are also known as a complete vegetable protein and are able to reduce LDL cholesterol.
Illustration of soybeans, soybeans. Study published in The Journal of Nutrition in 2010 showed that consuming soybeans every day or replacing them with foods high in saturated fat can reduce LDL cholesterol levels by 8-10 percent.
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Soybeans can be enjoyed in various processed forms, such as tempeh, tofu, or soy milk. Choose a processing method that has minimal spices to maintain its healthy content.
3. Tomatoes
Tomatoes are not only known as antioxidants that are good for fighting cancer, but are also able to reduce cholesterol.
Tomato illustration. Tomatoes, which in botany are classified as fruit, can help lower cholesterol.Based on meta-analysis research published in 2011, consuming 25 mg of tomatoes rich in lycopene (the red pigment in tomatoes) per day can reduce LDL cholesterol by up to 10 percent.
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Tomatoes can be consumed in various forms, such as low-sodium tomato juice, salads, or as an addition to sandwiches. Make sure to add a little oil when cooking tomatoes so that lycopene absorption is optimal.
4. Col
Cabbage or cabbage also has benefits that are no less great in lowering cholesterol. The content of vitamins A, C, B, potassium, chlorine, iodine, phosphorus and flavonoids in cabbage makes this vegetable very beneficial.
Illustration of a cabbage or cabbage plant.Cabbage can be consumed in the form of juice as much as 100 ml every day. However, don’t consume it excessively to avoid side effects such as flatulence.
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