Nutrition experts recommend that everyone should improve their diet structure even when blood fat is still at a normal level to prevent the risk of increased cholesterol and cardiovascular disease.
Vegetables and fruits
One of the food groups to prioritize is green vegetables and fresh fruits. These are sources of vitamins, minerals and antioxidants, while supplementing fiber to help control cholesterol.
Beans
Beans are also recommended to be supplemented regularly because they are rich in plant protein and fiber. In addition, whole grains such as oats, brown rice or whole wheat contain a lot of soluble fiber, which contributes to reducing cholesterol absorption in the digestive tract.
Nuts
Nuts such as almonds, walnuts and sunflower seeds are also beneficial choices for cardiovascular health. This food group provides unsaturated fats and plant compounds that support cholesterol management.
Fish
Fish is a food source encouraged by experts because it contains many unsaturated fatty acids, suitable for replacing a portion of red meat in the daily diet. In parallel with supplementing beneficial foods, people should limit saturated fat, avoid trans fat and reduce salt intake to below 5g per day. Increasing foods rich in fiber, plant sterols and polyunsaturated fats also contributes to effectively controlling cholesterol.
