After the Meat Sacrifice Party, Let's Lower Cholesterol with These Healthy Foods
, Jakarta - After two days eating a meal full of meat and fat, now is the time for you to lower cholesterol levels in the blood to avoid the risk of heart disease and stroke.
A healthy diet is needed to normalize blood pressure and reduce cholesterol. Foods that contain soluble fiber and polyunsaturated fats are believed to directly reduce bad cholesterol.
The following are some foods that you can consume after enjoying the Eid al-Adha menu according to Harvard Medical School, Sunday 2 August 2020.
The first easy step to lowering your cholesterol is to eat a bowl of whole-grain cereals or whole-grain cereals such as Cheerios for breakfast. This gives you 1 to 2 grams of soluble fiber.
Add bananas or strawberries for another half gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams derived from soluble fiber.
- Eggplant and okra
Both of these low-calorie vegetables are good sources of soluble fiber.
Numerous studies show that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of beans a day can reduce LDL by about 5 percent. Beans also have additional nutrients that protect the heart in other ways.
- Vegetable oil
Using liquid vegetable oils like canola, sunflower, safflower, and others as a substitute for butter when cooking can help reduce LDL.
Apples, grapes, strawberries and oranges are rich in pectin, a type of soluble fiber that can reduce LDL.
Eating soy or foods made from soy such as tofu and soy milk are said to be effective in lowering cholesterol. According to research, consuming 25 grams of soy protein a day (10 ounces of tofu or 2.5 cups of soy milk) can reduce LDL by 5-6 percent.
- Fish that contains oil
Eating fish two or three times a week can reduce LDL. Omega-3s in fish reduce triglycerides in the bloodstream and also protect the heart by helping to prevent abnormal heart rhythms.
- Barley and whole wheat
Barley, wheat and other grains can help reduce the risk of heart disease especially the soluble fiber they provide. Also read: Neck pain is not a symptom of high cholesterol