KOMPAS.com – After celebrating the New Year’s Eve party, it is important to maintain health. Especially if you eat a lot of foods that increase cholesterol.
Cholesterol is a fatty substance produced by the liver and carried through the bloodstream by lipoproteins. There are two main types of cholesterol:
- LDL cholesterol (low-density lipoprotein) is known as bad cholesterol because it can form plaque in the arteries, increasing the risk of heart attack and stroke.
- HDL cholesterol (high-density lipoprotein) is called good cholesterol because it helps absorb cholesterol from the blood and transports it back to the liver to be excreted from the body.
Also read: 4 drinks to lower cholesterol after eating lots of meat during the Christmas and New Year holidays
High cholesterol levels are often associated with the risk of dangerous diseases, such as heart disease and stroke.
Diet plays an important role in managing cholesterol levels, and certain foods are known to help lower cholesterol.
Here are some foods that can help lower cholesterol levels:
1. Legumes
Legumes such as peas, lentils and kidney beans are rich in soluble fiber which can lower LDL cholesterol. A 2021 study showed that consuming one cup of nuts daily can significantly reduce LDL levels.
Replacing processed meat or refined grains with nuts can also reduce the risk of obesity, diabetes and high blood pressure.
2. Avocado
Avocados contain monounsaturated fats and fiber which can reduce LDL while increasing HDL.
Also read: 4 easy ways to make avocados ripen quickly, store them in newspaper
A 2015 study found that consuming one avocado per day can lower LDL levels better than a diet without avocados. Avocados can be enjoyed in salads, guacamole, or spread on toast.
3. Nuts
Among several types of nuts, almonds are the highest source of calcium, where there is 40 mg of calcium in 15 grams of almonds.Nuts such as walnuts, almonds and pistachios are rich in phytosterols, omega-3s and unsaturated fats which help lower LDL and triglycerides. Consuming one serving of nuts daily is associated with a 30 percent reduction in the risk of cardiovascular disease.
4. Fatty fish
Fatty fish such as salmon and mackerel contain omega-3 fatty acids which can increase HDL and reduce triglycerides. Cooking fish by steaming or boiling is healthier than frying.
5. Whole grains
Whole grains such as oatmeal and barley contain beta-glucan, a type of soluble fiber that can help lower LDL levels. Consuming three servings of whole grains per day can reduce the risk of heart disease by up to 19 percent.
6. Fruits and berries
Berries are a fruit that is good for diabetes sufferers. These fruits not only provide natural sugar, but are a source of fiber, vitamins and beneficial minerals.Fruits such as apples, grapes, oranges and strawberries contain pectin, a soluble fiber that can lower cholesterol levels by up to 10. Berries also contain bioactive compounds that have antioxidant and anti-inflammatory effects.
