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Home Food Daftar Makanan Penurun Kolesterol Agar Tetap Sehat Selama Lebaran
Food

Daftar Makanan Penurun Kolesterol Agar Tetap Sehat Selama Lebaran

01, Juni 2017 11:00:05


Umumnya sajian khas lebaran banyak mengandung santan, misalnya saja opor, gulai dan lainnya. Ini belum termasuk berbagai jenis kue yang dipastikan tinggi gula dan bisa berakibat buruk buat Anda yang bermasalah dengan kolesterol.

Tapi jangan khawatir ever Ladies, selain dengan membatasi makanan tinggi kolesterol, Anda pun disaranan untuk mengonsumsi beberapa makanan yang terbukti efektif untuk melawan kolesterol jahat dalam tubuh.

Makanan Untuk Meningkatkan HDL

Untuk melawan kolesterol jahat (LDL), disarankan untuk Anda melawannya dengan mengonsumsi makanan dengan kandungan kolesterol baik ( HDL) tinggi. Beberapa diantaranya adalah :

  1. Bubur gandum utuh atau oatmeal, roti gandum utuh, dan makanan yang dibuat dari kandungan gandum utuh lainnya.
  2. Yoghurt dan jenis makanan hasil olahan susu, seperti dadiah, kefir, keju dan lainnya.
  3. Bubuk cokelat alami, bukan produk cokelat yang sudah ditambah krim dan pemanis buatan.
  4. Makanan yang diperkaya dengan Sterol dan Stanol, seperti margarine, yoghurt, juice jeruk alami tanpa gula dan lainnya.
  5. Jenis kacang kacangan yang diolah dengan cara dipanggang, dikukus atau direbus.

Makanan Penurun Kolesterol

Selain makanan yang memiliki kemampuan untuk meningkatkan kadar kolesterol baik atau HDL, Anda pun wajib untuk mengonsumsi makanan penurun kolesterol berikut ini :

  1. Beras merah dengan kandungan vitamin B, magnesium. selenium, fitonutrien dan serat tinggi.
  2. Gandum dan berbagai produk olahan gandum utuh.
  3. Bayam. Tapi ingat, harus diolah dengan cara disiram saja hingga layu!
  4. Buncis yang diolah dengan cara dibuat dikukus, direbus atau ditumis dengan minyak zaitun.
  5. Kacang kedelai dan berbagai jenis kacang-kacangan lainnya.
  6. Bawang putih, bawang merah, bawang bombay, daun bawang dan lainnya.
  7. Biji bunga matahari yang diolah tanpa tambahan garam atau pelezat rasa lainnya.
  8. Ikan dengan kandungan omega 3, seperti ikan salmon, tongkol, sarden, makarel, tuna dan lainnya.

Jangan lupa, maksimalkan upaya perlawanan Anda terhadap kolesterol dengan buah-buahan dan sayuran segar. Tapi ingat, pilih sayuran yang diolah dengan cara direbus, dikukus atau ditumis dengan menggunakan minyak zaitun, minyak almond, minyak kelapa dan minyak esensial lainnya.




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