KONTAN.CO.ID – Jakarta. Learn how to lower bad cholesterol naturally. How to lower cholesterol can be done easily by consuming certain foods.
High cholesterol can increase the risk of a number of dangerous diseases including heart attack and stroke. We are advised to keep cholesterol levels at the normal threshold, including by maintaining a diet.
The main way to lower bad cholesterol is to stay away from foods that can stimulate cholesterol. Cholesterol-boosting foods include fatty red meat, milk, butter, shrimp and alcoholic beverages.
We are also advised to stay away from fried foods if you want to lower cholesterol naturally. However, this is usually a bit difficult to do because Indonesians are very fond of eating fried foods, either as a side dish or as a snack.
Instead of fried foods, choose a side dish that is more healthy, such as chicken soup or processed fish. Meanwhile, there are several other food choices that can replace fried foods as a favorite snack as well as to lower cholesterol. Anything?
How to lower high cholesterol
People with high cholesterol are usually already aware of the importance of maintaining their diet. Unfortunately, this is difficult to apply, especially if you are outside the main meal times.
Generally, people with high cholesterol are not too careful in choosing snacks between meals. For example, eat more fried foods, fast food or high-fat ice cream. Without realizing it, this has an impact on cholesterol levels.
Change this habit and consume more snacks that are beneficial for lowering cholesterol. Here are a number of foods that can be consumed as a way to lower bad cholesterol:
One way to help lower high cholesterol is to eat edamame soybeans. Green soybeans are suitable as a snack for people with cholesterol. We can enjoy it either by boiling or roasting briefly in the oven.
“Edamame is an unprocessed soy snack that can help lower LDL cholesterol and triglycerides because it contains soluble fiber and -Conglycinin,” says cardiologist dietitian Michelle Routhenstein, MS, RD, CDE.
Beta-Conglycinin works to lower triglyceride levels by increasing the liver’s sensitivity to insulin.
Pistachios and apples
Another way to help lower high cholesterol is to eat pistachios and apples. The combination of pistachios and a few slices of apple will make a delicious and healthy snack.
Apples contain soluble fiber that helps lower cholesterol levels while the pitosterol content of pistachios has been shown to increase HDL (good cholesterol) levels.
Next, how to help lower cholesterol levels in the blood is the consumption of oat bars. Now there are many oat bars sold in the market, both mass and home products. This makes it easier for us to get good snack choices for high cholesterol.
For more optimal results in order to lower cholesterol levels, look for oat bars with low sugar content as a source of fiber intake.
Whole grain bread
Another way to help lower cholesterol levels is the consumption of whole-grain bread. Whole grain bread sprinkled with seeds or nuts is a food that is also good for people with high cholesterol.
These snacks are also filling and can help us maintain weight. “Spread a little almond butter on a slice of toasted whole grain bread and you have a snack full of healthy fats and fiber to help reduce cholesterol,” says Lisa Richards, a nutritionist based in London, England.
Furthermore, another way that can help lower cholesterol levels is to eat popcorn. Who would have thought that popcorn, which is so delicious and savory, is a good snack to help lower cholesterol?
This is true because popcorn is a type of whole grain that contains four grams of cholesterol-lowering dietary fiber per serving. “To make popcorn healthier and very low in calories, I recommend adding a little olive oil and parmesan cheese instead of butter,” says Clara Lawson, RDN, a registered dietitian nutritionist in Oregon, United States.
Homemade potato chips
Potato chips are also a snack that can help lower cholesterol levels. However, potato chips that can help lower cholesterol levels are homemade potato chips.
How to make homemade potato chips is all you have to do is slice the potatoes thinly, sprinkle with olive oil and bake in the oven. Potatoes are naturally high in fiber and low in calories and rich in potassium which keeps blood pressure at a controlled level,” says Lawson.
That’s a variety of ways to help lower cholesterol levels. Do not forget, to be diligent in exercising so that cholesterol goes down quickly.
This article has been published on Kompas.com with the title “Stay away from fried foods, these are the best snacks to lower cholesterol“,
Author : Sekar Langit Nariswari
Editor: Lusia Kus Anna