Excessive levels of bad cholesterol can be very dangerous for our bodies Parents. Because it can trigger heart disease and stroke which is very detrimental. One way is to change your lifestyle to be healthy. One of them such as eating cholesterol-lowering fruits and vegetables to regular exercise is mandatory for the health of the body.
This high cholesterol must be sought to return to normal, so that the body Parents no dangerous disease. By eating cholesterol-lowering vegetables, it will help Parents controlling cholesterol levels in the blood.
Here’s a quick look at high cholesterol and what are cholesterol-lowering foods. Complete!
Overview of the Dangers of High Cholesterol
The body needs cholesterol produced by the liver to keep the body’s cardiovascular processes optimal. There are two subtypes of cholesterol, namely HDL and LDL.
HDL is the good cholesterol to keep the heart healthy. While LDL is bad cholesterol because it is in the form of plaque in blood vessels which can make blood pressure increase.
Related article : 4 Ways to Prevent Cholesterol, Avoid Saturated Fat Sources!
If the amount of cholesterol is excessive, it will cause high cholesterol. This is due to the accumulation of cholesterol in the blood vessels that many can increase the risk of heart disease and stroke.
Cholesterol that exceeds normal limits is usually genetic inherited from parents, but in reality it is often caused by unhealthy lifestyle factors.
The characteristics of people affected by high cholesterol are often experiencing chest pain, shortness of breath, easily tired, nausea, lack of enthusiasm, neck and upper abdominal pain and often feel numb in several parts of the body.
Very dangerous huh Parents excess cholesterol!
Cholesterol Free Healthy Living Tips
Here are some ways to live a healthy lifestyle so that Parents free from cholesterol based on high cholesterol prevention advice from the Ministry of Health of the Republic of Indonesia.
Exercise is very good for heart health. Enough at least 30 minutes every day will be able to increase the heart rate 85% so that it can reduce the risk of heart disease and increase good cholesterol.
High cholesterol is usually experienced by people who suffer from obesity, because it should not suffer from obesity. Reduce slowly so that the weight drops to a normal number, so that cholesterol will also go down and be normal again.
BIf you still smoke, don’t forget to quit. Very dangerous.
Smoking habits can disrupt the balance of cholesterol levels and make blood vessels stiff due to plaque buildup. Smoking can make you susceptible to heart disease and stroke.
Excessive alcohol can cause serious problems ranging from high blood pressure to stroke. And alcohol also reduces good cholesterol in the body, so avoid alcohol immediately Parents!
Check cholesterol regularly
Cholesterol can be checked only with a blood check Parents. Reporting from The American Heart Association, for those aged over 20 years, they must check their cholesterol regularly every 5 years. If the cholesterol level in the body exceeds 200 mg/dL, it is mandatory to check cholesterol every 3 months until it returns to normal.
Related article : How to check your own cholesterol at home so that the results are accurate, check!
Eat cholesterol-lowering fruits and vegetables every day
Limiting dietary cholesterol is very important and it is better to eat more vegetables or fruit more often. Vegetables are healthy foods that contain antioxidants, are low in calories, and rich in fiber. Therefore, don’t forget to always consume vegetables and fruit in the diet Parents daily.
14 Cholesterol Lowering Vegetables That Are Proven Effective and Must Be Consumed
An effective way to avoid this disease is to have a balanced healthy diet. Where Parents must improve diet, especially obliged to consume cholesterol-lowering vegetables in order to maintain a healthy body. This will keep HDL high and LDL normal.
Here’s a list of 14 cholesterol-lowering vegetables that can Parents consumption and has been shown to be effective in maintaining cholesterol levels in the blood vessels.
1. Carrots, favorite cholesterol-lowering vegetable
Latin name is Daucus carota This is not only effective for eye health, but also can lower bad cholesterol. These vegetables contain lots of vitamins A, B, C, and flavonoids that improve the absorption of cholesterol in the human body.
Parents it must be very easy to find carrots if you go to the market or supermarket.
Spinach can help lower bad cholesterol levels in the blood by increasing the production of nitrates. So that blood vessels can widen and there is no accumulation of fat in them. Spinach is very rich in fiber because it is suitable for bad cholesterol-lowering vegetables.
You can use regular green spinach or red spinach because they are both rich in antioxidants which are good for the body.
3. Tomato, a cholesterol-lowering vegetable rich in antioxidants
Tomatoes are rich in antioxidant vitamins, one of which is lycopene, which is very effective in lowering high levels of bad cholesterol in the blood. In addition there are vitamins A, C and potassium which are good for the body.
Related article : Tomato Fruit or Vegetable? The answer to the long debate that never ends
Legumes such as peas with the Latin name Pisum sativum This is what we usually know as peas. Peas can lower cholesterol levels because they can reduce the amount of LDL by 5% in the body.
Parents must often make cabbage as a salad menu. Apparently, this cabbage has many benefits, one of which is to lower cholesterol. Cabbage contains vitamins A, C, B, potassium, chlorine, iodine, phosphorus, sodium, flavonoids and sulfur.
One of the legume families that can be a cholesterol-lowering vegetable is chickpeas. Beans are very easy to find and contain polyunsaturated fat. If Parents Consuming beans regularly every day will reduce levels of bad cholesterol or LDL and triglycerides in the body.
7. Potatoes, rich in fiber, are suitable as cholesterol-lowering vegetables
This vegetable has a high carbohydrate content so it is often used as a substitute for rice. Potatoes can also be a cholesterol-lowering vegetable because the soluble fiber in potatoes can lower bad cholesterol levels.
Kale is similar in shape to spinach and is effective as a cholesterol-lowering vegetable. The content in this vegetable is lutein, carotenoids, potassium, magnesium, antioxidants and high fiber which is good for controlling cholesterol levels in the blood.
Onion is a mandatory kitchen spice that makes food delicious. And it turns out that garlic can also be one of the vegetables that lower bad cholesterol in the body. So don’t forget to always include this garlic kitchen spice in every dish, okay? Parents.
As one of the most reliable vegetables for lowering bad cholesterol in the blood, turnips are low-calorie vegetables that are rich in fiber, minerals and vitamins. No wonder radishes are very effective in lowering LDL levels so they can return to normal.
11. Long Beans, cheap cholesterol-lowering vegetables
These nuts are suitable as cholesterol-lowering vegetables because they are rich in fiber and low in fat and calories. By consuming this long bean, Parents will avoid high cholesterol. The price is very cheap too Parents!
Broccoli is a green vegetable that is rich in benefits and very delicious when processed in a healthy portion of our family’s balanced nutrition menu or made into juice to drink.
Broccoli is very healthy and rich in vitamins A, C, E, folic acid, potassium, flavonoids, and fiber, so it can lower high cholesterol levels. Parents. In addition, broccoli when consumed regularly can also detoxify the body.
Eggplant is a vegetable rich in fiber and it turns out that 10 ml of eggplant juice can reduce levels of bad cholesterol (LDL) and triglycerides.
This eggplant vegetable is very potent and is most often used for lowering cholesterol by means of oxidative stress. So it will reduce chronic inflammation and plaque formation in blood vessels.
14. Okra, effective as a cholesterol-lowering vegetable
Okra is a cholesterol-lowering vegetable that is very high in fiber and contains polyphenol antioxidants. This okra content can reduce high cholesterol levels naturally.
In addition to the list of vegetables above, Parents You can also consume fruits and spices which are proven to be useful for reducing bad cholesterol in the body. Some of them are banana, strawberry, apple, avocado, grape, lemon, coriander, cinnamon and turmeric.
Let’s take care of our health Parents. Remember the trip Parents still very long with my beloved family! Let’s get rid of high cholesterol for a healthier life!