Jakarta –
Carbohydrate intake is not always bad because some types actually help lower cholesterol. The following is a list of carbohydrates that are safe for people with high cholesterol.
Cholesterol is fat produced by the body and can be obtained from animal food intake. This compound can actually help the body produce vitamin D, a number of hormones, and bile acids to digest fat.
Cholesterol is also needed to build new cells to make the body function optimally. However, this can be achieved if the cholesterol levels in the body are normal.
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If someone has cholesterol levels beyond the limit, it could increase the risk of serious diseases, such as heart attacks and strokes.
High cholesterol can also arise due to poor diet, obesity, lack of exercise, smoking, and even alcohol consumption.
Therefore, maintaining a diet is important to maintain cholesterol or at least reduce high cholesterol levels.
For those who want to lower cholesterol, a number of foods can help, including carbohydrates. Carbohydrates are not always bad, because there are a number of healthy carbohydrates that are worth consuming.
Some carbohydrates can help lower cholesterol naturally while making the heart healthier overall.
Launching Eating Well (26/06/2024), here are 5 types of carbohydrates that can lower cholesterol.
1. Potatoes
 Potatoes are a good carbohydrate for lowering cholesterol. Photo: Getty Images/elenaleonova |
This type of tuber is not only delicious, but also helps lower high cholesterol.
It also contains soluble fiber which can reduce the absorption of cholesterol into the blood. Potatoes also contain potassium which can lower blood pressure and reduce the risk of stroke.
All types of potatoes can be consumed, but according to research revealed by the Eating Well website, purple potatoes are one of the best.
A 2023 meta-analysis of 41 studies published in Frontiers in Nutrition shows that intake of anthocyanins (antioxidants in purple potatoes) through supplementation can significantly reduce triglycerides and LDL cholesterol (bad cholesterol), while increasing HDL cholesterol (good cholesterol).
2. Apple
 Apples are also good for dealing with cholesterol because of their content. Photo: iStock |
Apples are a fruit that contains high amounts of carbohydrates. One medium-sized apple or the equivalent of 100 grams contains around 28 grams of carbohydrates.
The good news is, these carbohydrates can actually help lower cholesterol.
Apples are naturally a source of polyphenols and fiber which can support heart health. This fruit is also free of sodium and dangerous saturated fats.
However, pectin is one of the ingredients that provides the most benefits for cholesterol. Pectin is a type of fiber that can be found in apple skin and can help prevent cholesterol from absorbing into the bloodstream.
Other types of carbohydrates that can lower cholesterol can be seen on the next page!
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