Sources Of Cholesterol: High Bad and Good Cholesterol – Eating fried foods or made from dairy products are often the choice of dining for many people. Unfortunately the choice of food has saturated fat and trans fat levels that can increase cholesterol and give a harmful impact to heart health.
However, please note that the body needs cholesterol to produce hormones, vitamin D, as well as a variety of substances that can aid digestion. However, if consuming foods that can increase cholesterol levels excessively will have a harmful impact on the body.
Quoted from various sources following some foods sources of cholesterol that can increase cholesterol levels in the body.
Sources Of Cholesterol
Liver
High cholesterol levels in animals are located inside the organ. Although rich in iron content, the liver becomes the primary sources of cholesterol as it is the place of production and storage of cholesterol in the body.
Cow Brain
Animal organ parts do have a high cholesterol content. Cow’s brain is one of them. Based on data from the US Department of Agriculture (USDA), the cholesterol level in the brain of cows reaches 3.100 mg per 100 grams. This amount, of course, far exceeds the reasonable limit of recommended daily cholesterol intake.
Egg yolks
Behind its protein content that is beneficial for health, it turns out that egg yolks are one of the foods that contain high cholesterol. The amount of cholesterol in 6 egg yolks can reach 1085 mg.
It would be good if you did not consume excessive eggs. Or, it is better to consume egg white alone. Besides also having benefits for the body, egg whites do not contain any cholesterol at all like egg yolks.
Read also: High Cholesterol Causes, and Definition
Sources Of Bad Cholesterol
Bad cholesterol is a public designation for low-density lipoproteins or LDL. Because, this cholesterol does have a bad influence for health, especially if it is excessive in the body.
LDL is tasked with transporting cholesterol to the cells of the body that need it, through the circulatory system. But if too much, cholesterol intake can cause buildup in the walls of blood vessels, so the blood flow is impaired. Narrowing of the arteries will increase the risk of heart disease and stroke.
In order to keep cholesterol levels in the body fixed at a reasonable limit, then limit foods containing saturated fats and oils. Also avoid the types of foods that contain a lot of trans fats, which are usually found in hydrogenated vegetable oils and snacks. In addition, some types of food, such as fatty meats, dairy products, and fast food, should also be restricted.
Below are some foods that are identical to bad cholesterol. If your cholesterol is above the safe limit, then we recommend that the food below be avoided.
- Liver.
- Lobster.
- Burger.
- Rib-eye steak.
- Snack.
In addition to limiting or avoiding food above, lifestyle changes should also be made. The first time to do is achieve the ideal weight. Then, exercise regularly. Do not forget to quit smo**king and avoid excessive consumption of alco**holic beverages, so that the levels of bad cholesterol in the body can be controlled.
Read also: The natural way to lower cholesterol.
Good sources of cholesterol from food
Some processed foods that have high levels of fat and carbohydrate can increase LDL and lower HDL levels. However, some types of food have good fiber and fat to increase HDL and prevent the buildup of fat in the blood vessels.
Eggs
Although well known for their high cholesterol, eggs have good fats to help the body produce HDL. This is evident in a study that shows one egg per day for 12 weeks can increase HDL levels by about 20 mg/dL. Eggs are essentially safe to consume, but the effects of such research are only observed in healthy people.
Seed and leguminous plants
Such as black beans, kidney beans, lentils and navy beans are rich in fat soluble and contain good folic acid for heart blood vessels. This type of food can also be processed in a variety of ways without loss of significant nutrients.
Whole grain
Just like a grain-sourced food, whole grain is a type of food that is rich in fat soluble and can be found easily on wheat bread.
Fatty fish
Fatty fish is a marine fish that has a dense texture of meat and is rich in omega-3, such as salmon, mackerel, tuna and sardines.
Omega-3 is an excellent component for generating LDL with 2 fish consumption per week. If you have allergy limitations, the omega-3 supplement can also help to suffice the nutritional needs.
Chia Seeds and flaxseed
Both are alternative options in a vegetarian diet to help adequacy of omega-3s. The consumption of Chia seeds can be made in addition to the dish, but flaxseed should be consumed in full so that when arriving in the gut nutrients omega-3 can be absorbed perfectly.
Nuts
Like peanuts, Brazilian nuts and almonds contain good fats and fibers to produce HDL. Peanuts in general also contain plant sterols that can limit the absorption of excess cholesterol. Beans can be consumed as a snack, but pay attention to your calorie intake.
Soy
Soy has no specific content to increase HDL levels directly, but is a good alternative to meat substitutes due to the rich in vegetable proteins.
Fiber-rich fruits
Fiber-rich fruits such as prune fruit, apples and pears have specific fibers that can increase HDL levels and lower LDL.
Antioxidant sources
Antioxidant sources such as avocados, oranges, berries, black chocolate and vegetables such as kale, beet-root and spinach. Antioxidants are compounds that are found in many foods and can increase HDL levels. A study showed that HDL levels were increased with antioxidant consumption of about 0.65% from normal levels.
Olive Oil
Although not a source of food eaten directly, but the use of olive oil can increase HDL levels as it can contain good fats. Olive oil can be used for frying or cooking with temperatures that are not too hot.
Olive oil can also be used for salads and additions to the stir-fries and soup.
Read also: Side Effects of Pravastatin.
Thank you very much for reading Sources Of Cholesterol: High Bad and Good Cholesterol, hopefully useful.
