Foods That Can Reduce Cholesterol

Cholesterol is one of the fatty compounds (lipids) that resemble wax. Most of the cholesterol is produced in the liver and some of it is obtained from food. Cholesterol helps in the production of healthy cells, a number of hormones, and vitamin D.

Even though the body needs it, excess cholesterol will accumulate in the walls of blood vessels so that it can narrow and block blood flow. As a result, many parts of the body are deprived of blood supply, which puts them at risk of causing serious health problems, such as a heart attack or stroke.

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So, what if the cholesterol in our bodies is already high? Diet can be a solution in regulating cholesterol levels. Here are foods that can lower cholesterol!

1. Oatmeal

Oatmeal can lower cholesterol levels because it is rich in fiber. Oatmeal contains soluble fiber, which can reduce low density lipoproteins (LDL), aka "bad" cholesterol, which can increase your risk of heart attack and stroke.

2. Soybeans

Food sources derived from processed soybeans or soybeans, such as tofu, tempeh, soy milk, or green bean milk, contain isoflavones which function as substances that can suppress bad cholesterol (LDL) so that they do not develop more in the bloodstream. .

3. Olive Oil

Olive oil is a cholesterol-lowering food because it is rich in monounsaturated fatty acids and vitamin E. Both of these nutrients can lower LDL cholesterol or bad fats, and raise HDL cholesterol, aka good fats. You can replace regular cooking oil with olive oil for cooking to help lower cholesterol levels.

4. Salmon

As we know, salmon contains omega 3, where omega 3 can lower cholesterol. Apart from containing omega-3, salmon also contains EPA and DHA which are very good for the health and function of the heart organ.

5. Avocado

Avocado is a cholesterol-lowering fruit that contains monounsaturated fatty acids which can help increase good HDL cholesterol levels, as well as reduce LDL levels, aka bad cholesterol. Avocados also contain beta-cystosterol, a type of vegetable fat that works to reduce the amount of cholesterol absorbed from food.

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However, don't overeat avocados because avocados are high in calories.

6. Apples

Apple peel is a soluble fiber that can flush out bad LDL cholesterol in the body. Because apple skin contains plectin. Pectin works by absorbing cholesterol and bad fats from food and excreting it through urine and feces. Apart from being rich in fiber, apples are also high in polyphenols, which are powerful antioxidants that can reduce inflammation.

7. Oranges

The vitamin C content in oranges can help prevent the buildup of LDL cholesterol levels and reduce the risk of heart disease. Just like other cholesterol-lowering fruits, oranges are also rich in water soluble fiber which can bind cholesterol from food. This fruit also contains d-limone, which is a chemical compound that can dissolve cholesterol in