Cholesterol is a fat that can be produced by the body, in the liver to be exact. However, you can also find cholesterol in animal foods such as meat or milk. In fact, cholesterol plays an important role in maintaining bodily functions, but if the cholesterol level is too high, it can increase the risk of various diseases, including heart disease and stroke. To maintain your cholesterol level, here are some ways you can do:

• Reduce trans fat intake
  Trans fat is an unsaturated vegetable fat that has undergone a hydrogenation process. This process can solidify the fat at room temperature. Margarine, fried foods, processed foods, cheese, milk and other dairy products are some examples of foods containing trans fat. Trans fat in the body can increase LDL levels or decrease HDL.
• Reduce intake of saturated fat
  For those of you who want to maintain cholesterol levels, then you should consider reducing the consumption of red meat, pork, chicken with skin, butter, palm oil and coconut. These foods can increase LDL levels in the body. If left unchecked, there will be a buildup which leads to atherosclerosis.
• Consumption of monounsaturated fats
  Some studies have shown that foods that contain monounsaturated fats can help reduce LDL and cholesterol levels as a whole. Vegetables, nuts and fish are good sources of monounsaturated fats.
• Increase consumption of polyunsaturated fats
  Consumption of polyunsaturated fats, including omega-3 and omega-6 fatty acids in sufficient portions, can help reduce “bad” cholesterol levels in the body without affecting HDL levels. You can find this type of fat in walnuts, salmon, tuna and vegetable oils.
• Increase the consumption of soluble fibre
  Not only maintaining the health of the digestive system, soluble fibre can also help reduce LDL levels and maintain your overall heart health. Vegetables, fruits, whole grains, and oatmeal are good sources of soluble fibre.

Text by Anggie Triana
Stock photos from Pixabay

Source(s):

• Medical News Today - Natural ways to lower cholesterol (2019). https://www.medicalnewstoday.com/articles/325113.php, May 9, 2019.