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Lebaran is always synonymous with various delicious dishes that are often high in bad fats. If you are not careful, this can be a big problem, especially for those of you who have high cholesterol . Uncontrolled cholesterol can increase the risk of heart disease and stroke. Therefore, it is very important to keep cholesterol levels stable, especially in the midst of the excitement of Lebaran.
The good news is, there are many fruits that you can consume to help lower bad cholesterol. These fruits are rich in fiber, antioxidants, and other important nutrients that are good for heart health. Let's check out what fruits can be relied on to keep your cholesterol balanced!
1. Bananas: A Source of Healthy Inulin
Bananas are not only delicious, but also very useful for lowering cholesterol. The inulin content in bananas helps reduce the absorption of cholesterol from the food we eat. In addition, bananas are rich in potassium which is good for lowering blood pressure. So, don't hesitate to add bananas to your daily menu, either eaten directly or mixed in a fruit salad!
2. Apples: Pectin Binds Cholesterol
Apples are fruits rich in soluble fiber, especially pectin. This pectin helps bind cholesterol in the body and reduces cholesterol absorption in the intestines. In addition, apples also contain polyphenols that have anti-inflammatory effects. Easy to find, apples can be a healthy snack in the middle of Lebaran.
3. Avocado: Healthy Fat for the Heart
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Avocado is a fruit rich in monounsaturated fats. This fat is very good for lowering bad cholesterol and increasing good cholesterol (HDL). By consuming avocado regularly, you can maintain the balance of cholesterol in the blood. Enjoy avocado in salads, juices, or even as a spread on bread!
4. Guava: Beneficial Potassium and Fiber
Guava is rich in potassium and fiber, which is very good for lowering bad cholesterol. The fiber in guava helps bind cholesterol in the intestines and carries it out of the body. You can enjoy guava directly or make fresh juice to get its benefits.
5. Beetroot: Potential to Lower Cholesterol
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Although further research is needed, beetroot is known to have the potential to lower cholesterol. The fiber content in beetroot can help reduce cholesterol levels in the blood. Try consuming beetroot in raw, boiled, or juiced form!
6. Berries: Strawberries and Blueberries
Berries such as strawberries and blueberries are rich in soluble fiber which helps lower bad cholesterol. Apart from that, they also contain antioxidants which are good for heart health. Enjoy berries as a healthy snack or add them to your fruit salad.
7. Oranges: Phytosterols that Maintain Cholesterol
Oranges are rich in pectin and phytosterols, which help inhibit the absorption of bad cholesterol. Vitamin C in oranges also plays a role in increasing good cholesterol levels. Adding oranges to your diet can be a refreshing choice amidst Eid dishes.
8. Grapes: Antioxidants for Heart Health
Grapes have many antioxidants that help increase good cholesterol and lower bad cholesterol. Enjoying grapes as a snack or adding them to a salad can be a good choice to maintain your heart health.
7 FAQs About Fruits to Maintain Cholesterol1. Which fruit is most effective in lowering cholesterol?
Fruits such as avocados, apples, and oranges are rich in soluble fiber which helps lower bad cholesterol (LDL) levels.
2. How many servings of fruit are recommended per day to maintain cholesterol?
It is recommended to consume 23 servings of fruit per day for maximum benefits.
3. Are bananas good for people with high cholesterol?
Yes, bananas contain fiber and potassium which help maintain heart health and control blood pressure.
4. Can you eat fruit in juice form to lower cholesterol?
Yes, but it is best to choose juice without added sugar to keep it healthy and effective.
5. Is avocado safe to eat if you have high cholesterol?
Yes, avocados contain healthy fats which actually help increase good cholesterol (HDL) in the body.
6. What fruits should people with high cholesterol avoid?
High sugar fruits such as durian and mango should be limited in excessive amounts.
7. Are dried fruits also useful for lowering cholesterol?
Yes, but choose one without added sugar and consume it in moderate amounts to stay healthy.
(brl/red)
