According to Harvard Health, changing the foods in your diet can help reduce LDL cholesterol (commonly known as bad cholesterol).
One of the food groups to supplement is beans such as black beans, red beans, chicken beans, lentils or peas. Beans are rich in soluble fiber and plant protein, which help create a feeling of fullness for a long time. According to Harvard Health, beans take longer to digest, so they are suitable for people who want to control their weight and improve their diet.
Eggplant and okra are also easy-to-buy vegetables, low in calories and rich in soluble fiber. This group of fiber can help reduce cholesterol absorption into the blood. Eggplant can be processed by grilling, steaming, stir-frying with little oil or cooking soup. okra can be boiled, steamed or added to soups and stir-fried dishes.
Green vegetables and non-starchy vegetables such as spinach, broccoli, cauliflower, cabbage, tomatoes, carrots, onions, celery and green leafy vegetables should also appear regularly in meals. This group of vegetables is low in calories, rich in fiber and can support blood fat control goals, especially when used to replace refined starch in the diet.
For fruits, you can prioritize apples, pears, oranges, grapefruits, strawberries, blueberries, raspberries or kiwis. Harvard Health says apples, grapes, strawberries and citrus fruits are rich in pectin, a form of soluble fiber that can help reduce LDL.
Fish rich in omega-3 such as salmon, mackerel, herring, sardines or tuna can support cardiovascular health. Omega-3 does not directly reduce LDL but can help reduce triglycerides and increase HDL cholesterol (commonly known as good cholesterol). The American Heart Association recommends eating at least 2 servings of fish per week.
In addition, nuts such as almonds, walnuts, chia seeds, flax seeds, sunflower seeds and avocados are also good choices. Nuts can be part of a diet that supports blood fat control. Avocado provides monounsaturated fats and fiber, which are beneficial in a heart-healthy diet.
In general, people who want to control cholesterol should prioritize fresh, less processed foods, increase green vegetables, fruits, beans, fish, nuts and good fats such as olive oil. At the same time, it is necessary to limit fatty red meat, fried foods, saturated fat, trans fat, added sugar and alcohol.
If cholesterol is still high even after lifestyle changes, patients should talk to a doctor for appropriate treatment advice.
