Cholesterol Lowering Foods to Try

“High cholesterol levels can interfere with overall body function. Brown rice, wheat, celery, and chickpeas are several types of cholesterol-lowering foods that can be consumed."

In an effort to prevent an increase in cholesterol levels, you should eat foods that can lower cholesterol.

Cholesterol is a wax-like substance that is found in all body cells. This substance is also present in foods of animal origin.

For example, like egg yolks, meat, and cheese. Although important, if the amount of cholesterol is too high, it can lead to plaque formation and blockage of blood flow. This plaque sticks to the walls of the arteries which is known as atherosclerosis. If left untreated, this buildup of plaque can cause artery blockages which affect the cardiovascular system.

Cholesterol function for the body

Cholesterol is carried and distributed throughout the body by lipoproteins. In small amounts cholesterol has several important functions in the body, such as:

Cell components. Cholesterol is an important component in cell structure. These substances help maintain the rigidity and stability of cell membranes, which allows cells to function properly.

Hormone production. Cholesterol is the basic material for the production of steroid hormones, such as the sex hormones (estrogen, progesterone, and testosterone) and the hormone cortisol which is involved in the stress response.

Formation of vitamin D. Cholesterol plays a role in the synthesis of vitamin D in the skin when exposed to sunlight. Vitamin D is important for bone health and the immune system.

Bile production. Cholesterol helps in the production of bile in the liver. Bile plays a role in the digestion and absorption of fat in the digestive system.

Although cholesterol has these functions, it is important to maintain the balance of its levels in the body. This is because high cholesterol levels can increase the risk of cardiovascular disease. Conversely, low cholesterol levels can also negatively affect health.

Types of Cholesterol Lowering Foods

How to lower cholesterol quickly and safely? If the levels are too high, you can eat the following cholesterol-lowering foods as a natural and safe way:

1. Brown Rice

Brown rice contains B vitamins, selenium, magnesium and phytonutrients which can reduce blood fat levels. The high fiber content in it can also help lower blood sugar.

2. Wheat

Wheat is a nutritious cereal as a cholesterol lowering because of the high fiber in it. Cholesterol is converted into bile acids which are released into the small intestine to digest fat.

3. Spinach

Experts think that green vegetables like spinach are effective in lowering cholesterol. Not only that, one of these cholesterol-lowering vegetables can also reduce the risk of heart disease if you consume it regularly.

4. Celery

Celery vegetables contain high antioxidants and are beneficial in preventing LDL oxidation. You can consume celery in the form of soup, or stir-fry, or you can in the form of juice.

5. Chickpeas

Chickpeas can help lower blood cholesterol because of the soluble and insoluble fiber content in them. To lower body cholesterol levels, consume at least 2-10 grams of soluble fiber per day.

6. Soybeans

Soybeans and their products, such as tofu, tempeh, soy flour, nutrela, nuggets, and soy milk, are effective cholesterol-lowering foods. It contains isoflavones which function to suppress bad cholesterol levels.

7. Nuts

Nuts such as cashews, almonds, walnuts, or vegetables such as long beans contain polyunsaturated fatty acids which are good for lowering cholesterol.

8. Eggplant

Eggplant contains chlorogenic acid, which is an antioxidant that not only helps prevent cancer but is also antibacterial and antiviral. Chlorogenic acid can also help lower LDL cholesterol (bad cholesterol).

9. Fish with Omega 3 Content

Fish with omega-3 fatty acids, such as mackerel, sardines, tuna, trout, mackerel, and salmon can lower bad cholesterol levels in the body. Consume regularly to get the benefits.

10. Salmon

Salmon can lower levels of bad cholesterol and triglycerides. So that cholesterol does not increase, avoid cooking with oil, use the oven or baking to reduce the use of oil.

11. Certain Fruits

What fruit is good for lowering cholesterol? One of the recommended fruits is apple. According to a study published in the International Journal of Preventive Medicine in 2011, consuming 300 grams of apples every day for 8 weeks can reduce high cholesterol.

Drink What to Lower Cholesterol?

Apart from food, experts also believe that some drinks can help lower cholesterol, such as:

Green tea. Contains catechins and other antioxidant compounds that can help lower LDL (bad cholesterol) and total cholesterol levels.

Tomato juice. Tomatoes are rich in lycopene compounds, which can increase lipid levels and reduce LDL cholesterol.

Soy milk. Soy is low in saturated fat so substituting high-fat milk for soy milk can help reduce cholesterol levels.

Do This Also to Lower Cholesterol

You can also take the following steps to lower cholesterol levels in the body:

  • Cooking with herbs and spices rich in vitamins, minerals and antioxidants.
  • Exercise regularly so that blood flow remains smooth and plaque disappears in the artery walls.
  • Maintain a healthy weight, as obesity can increase your risk of developing high cholesterol levels.
  • Avoid smoking, because nicotine can cause total cholesterol levels in the blood to increase.
  • Take fish oil and soluble fiber supplements to improve heart health.

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