How To Manage Your Cholesterol Levels
Cholesterol is a complex substance needed for the brain, cell integrity, and the construction of sex hormones. It is mainly found in animals. They can be classified as high-density lipoprotein (HDL) and low-density lipoprotein. LDL is bad because it brings fats into the tissues to be deposited. HDL is good because it transports cholesterol back to the liver for excretion. However, the usual clinical test includes tests for HDL, LDL and triglycerides.
High-fiber foods like vegetables and fruits help lower cholesterol levels. Replacing saturated fats such as palm oil, coconut milk, butter, lard, and fats from meat and skin with unsaturated fats further lowers cholesterol levels.
Our healthy diet should include fruits, vegetables, grains, oat bran, peas, barley and beans every day whenever possible. Use polyunsaturated and monosaturated fats in moderation and don’t recycle oil. Many dealers are to blame for this. Eggs are a good source of vitamin A. However, if you have had high cholesterol in the past, please limit your intake. Egg yolk is high in dietary cholesterol but has less impact on blood cholesterol levels.
Olive oil has been suggested to lower bad cholesterol, but exercise has been shown to produce good cholesterol. It is advisable to limit the intake of no more than 300 mg of cholesterol daily. Ikan bilis is known to be high in cholesterol and salt. Soak in water to remove salt. Coconut contains no cholesterol but is high in saturated fats.
Consuming high-fiber diet foods has been shown to lower blood cholesterol levels. Dietary fiber is a nutrient and is vital to health. It adds bulk to the diet and fills you up, so we’re less likely to “snack” high-calorie foods. Fiber combines with bile salts and is eliminated from the body. The more bile salts are excreted, the more cholesterol is lost. Nevertheless, a low-fat diet followed by regular exercise is important.
The recommended daily intake of two fruits and two vegetables is required to maintain a healthy high-fiber diet, or the equivalent of 25g of fiber per day. By including whole grains in our diet, we can increase our fiber intake.
Fiber can be soluble or insoluble. Soluble fiber is found in beans, peas, lentils, oats, barley and fruits. Grain products, vegetables and fruit peels are insoluble.
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Thanks to Teo Eng Say