High cholesterol levels can cause heart disease. To lower high cholesterol levels, you can eat cholesterol-lowering foods.
Launching from Detik Health and the Ministry of Health, there are seven foods that reduce high cholesterol naturally without being effective that you can try. Let’s see!
1. Oatmeal
Illustration of a jar of oatmeal/Photo: Pexels/Mart production
Oatmeal contains soluble fiber which can reduce bad cholesterol. Made from wheat, you can also consume oatmeal every day as a substitute for rice. Not surprisingly, oatmeal is often used as a breakfast menu for people who are on a diet.
2. Soybeans
Illustration of soy, tofu and milk/Photo: Pexels/Polina tankilevitch
Soybean contains protein and isoflavones which have the effect of lowering bad cholesterol in the body. In order not to get bored, you can consume some processed soybeans such as tofu and soy milk.
To get the benefits of soy, you need to consume it within reasonable limits. Because if not, it will have a negative impact on the body.
3. Dark Chocolate and Cocoa
Chocolate chip illustration/Photo: Pexels/Vie studio
Dark chocolate or dark chocolate and cocoa have been shown to lower cholesterol. According to one study, adults who drank cocoa twice a day for one month experienced a decrease in cholesterol levels of 0.17 mmol/l or 6.5 mg/dl.
Unfortunately, chocolate often contains high added sugar and has a negative impact on heart health. For that, you need to first check the chocolate content before consuming it, beauties.
4. Vegetables
Potato illustration/Photo: Pexels/Leonardo luz
Vegetables are rich in fiber, antioxidants and low in calories which the body really needs to maintain a healthy body. Some vegetables contain high natural fiber or pectin and soluble fiber which are effective in lowering cholesterol.
Broccoli, okra, eggplant, potato, mustard greens, lettuce, and carrots are some vegetables that you can consume to lower cholesterol because they have high levels of soluble fiber and pectin.
5. Garlic
Illustration of garlic on a wooden tray/Photo: Pexels/Nick collins
Garlic can be found easily because it has been used for centuries as a food ingredient and medicine. In addition, studies have shown that garlic can lower bad cholesterol, infections, and high blood pressure.
6. Fish Contain Healthy Fats
Ilustrasi potongan ikan tuna/Photo: Pexels/fish of my dreams
People with high cholesterol are advised to eat fish that contain omega 3 fatty acids such as tuna, sardines, salmon and mackerel.
Research has shown that omega 3 can maintain good cholesterol levels, reduce triglyceride levels in the blood, reduce the risk of cardiovascular disease such as stroke and heart disease, and be able to maintain the health of blood vessels and the heart.
7. Fruits
Strawberry and orange illustration/Photo: Pexels/Jane joan
There are many types of fruit that contain vitamins, minerals, and soluble fiber that can lower cholesterol by up to 10 percent. Several types of fruit that contain soluble fiber include strawberries, avocados, oranges, grapes, and apples.
If you have signs of high cholesterol, you can prevent it by adjusting a healthy lifestyle and eating cholesterol-lowering foods. Apart from that, you also need to check your cholesterol level if you have a history of cardiovascular disease, diabetes, hypertension, and are overweight.
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