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7 Good fats for high cholesterol sufferers

Having high cholesterol does not mean you should not eat fat at all. Here's a list of healthy fats that work for you.

High cholesterol is no longer just a problem of parents, even at a young age any person can suffer from cholesterol. Eating a healthy diet can help you reduce the level of cholesterol in the blood.

Many eating unhealthy foods, such as fast food, can raise cholesterol levels. If cholesterol is already lodged in our body then it can cause some diseases such as heart attack and stroke. If you have already suffered from high cholesterol, then you should keep food by eating healthy food, to avoid dangerous complications.

People with high cholesterol are at risk of having a pile of cholesterol in their blood vessels. This can lead to fatal diseases such as heart attacks and strokes. Therefore, it is important for people with cholesterol to maintain the diet by eating good fats.

There are several types of fats, namely unsaturated fats, saturated fats, trans fats, cis fat, and omega fatty acids. Unsaturated fats are subdivided into two, including monounsaturated fat and polyunsaturated fat. Saturated fats are often associated with heart disease.

Experts from the American Heart Association argue that eating good fat foods can lower the risk of heart disease just like taking statin drugs. Here are the foods that contain good fats:

1. Oil

unsaturated oil

Lots of types of oil that can be used for cooking. Choose oil that contains good fats, namely unsaturated fats. The oils that contain the many unsaturated fatty chain chains are corn oil, soybeans, and nuts. Single-chain unsaturated oils also contain good fats, such as olive oil, canola oil, and sunflower oil.

2. Fruit

Benefits fruits 

Avocados are rich in good fats suitable for cholesterol. This fruit contains a single chain unsaturated fat. You can consume them raw or combined with other foods such as salad or bread.

3. Fish


Some types of fish contain high omega fatty acids. Omega fatty acids include good fats and can increase good cholesterol (high-density lipoprotein / HDL). The fish that are high in omega-3s are salmon, mackerel, herring, tuna, and sardines.

4. Nuts

Nuts the fatty acids

Nuts also include food for a healthy heart. Nuts such as brazil nuts, almonds, pistachio, and others have omega-3 fatty acids in them. In addition, nuts also contain water-soluble fiber that can lower bad cholesterol (low-density lipoprotein / LDL).

5. Grains


Grains such as flaxseed also contain omega-3 fatty acids. Eating flaxseed can be combined with oatmeal, cereals, salads, yogurt, and more. In addition to flaxseed, there are also chia seeds that also store omega-3 fatty acids that can increase HDL cholesterol levels and lower LDL cholesterol levels.

6. Tofu


Tofu is not too high in fat, so it is a good source of unsaturated fats, either single or multiple chains. In addition, tofu is also rich in calcium. You who suffer from high cholesterol can consume tofu as long as it is not fried.

7. Eggs


Many think if eggs, especially the yellow, should not be consumed by people with high cholesterol. Actually, an egg contains 5 grams of fat and only 1.5 grams that have saturated fat. So eating eggs will not boost cholesterol levels. In fact, eating eggs in a fair amount will help improve heart health, because it is a good source of choline.

Quite a lot, is not it, foods that contain good fats? For those of you who have high cholesterol, no need to worry about a lack of good fatty and healthy intake. Foods that have been described can increase your good cholesterol levels. But remember, note the way of processing so that the benefits can be more leverage for the body.

Each of the foods described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing the diet, lowering high cholesterol can be accompanied by regular exercise, maintaining ideal body weight, and stop smoking.

If you are already eating healthy foods accompanied by other healthy lifestyles, but your cholesterol is still high, you should consult with your doctor to lower it.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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