Cholesterol in the body can cause various diseases. High cholesterol is not only experienced by people who are overweight, but thin people do not mean lower cholesterol. It can also befall those who are still young. Various groups of age, must try to live a healthy lifestyle in order to keep the cholesterol in the blood remained normal.
There is fat in the body of bad cholesterol is called LDL (Low Density Lipoprotein) in which the fat can be attached to the blood vessels. While the good cholesterol known as HDL (High Density Lipoprotein) is to dissolve fat content of LDL in the body. Normal cholesterol in the body is 160-200 mg, then the buildup of LDL content must be prevented in order to remain in normal circumstances. Here are some tips so you can control the cholesterol in the blood.
- Diet
Consumption of foods that are low in fat and cholesterol. For example, by consuming milk without the fat and reduce meat consumption. Choose foods containing unsaturated fats instead of saturated fat content. The oil used for frying repeatedly can raise cholesterol levels, then you should reduce the consumption of fried foods.
- Consumption of Fiber
Consume more fiber foods like whole grains, legumes, vegetables and fruits. These foods can absorb the cholesterol in the blood and remove it from the body.
- Consumption of Antioxidants
Many antioxidants found in fruits such as oranges, strawberries, papaya, carrots, or squash. Eating garlic regularly can also reduce levels of cholesterol.
- Avoid Alcohol and Smoking
With smoke or consume alcohol, it would be easy to accumulate cholesterol in the bloodstream.
- Sport
Exercise regularly according to age and ability. Keep keep your ideal body weight.
Healthy foods, be careful, dangerous or abstinence?
As mentioned above, food is an important thing that can cause cholesterol. The following table you can make reference to what foods you should eat or reduced consumption.
Table Total Cholesterol in Foods
Food Type | Cholesterol (mg/10 g) | Category |
The type of food safe to eat because of the low cholesterol levels | ||
Chicken egg white | 0 | Healthy |
Sea cucumbers | 0 | Healthy |
Non-fat cow's milk | 0 | Healthy |
Chicken / duck meat without skin options | 50 | Healthy |
Freshwater fish | 55 | Healthy |
Beef / pork fat choices without | 60 | Healthy |
Rabbit meat | 65 | Healthy |
Goat meat without fat | 70 | Healthy |
Yellow tail fish | 85 | Healthy |
The type of food may be consumed at all times | ||
Smoked meat (ham / smoke beef) | 98 | Once in a while |
Beef ribs | 100 | Once in a while |
Pork ribs | 105 | Once in a while |
Beef | 105 | Once in a while |
Pigeons | 120 | Once in a while |
Pomfret fish | 120 | Once in a while |
Types of foods that need to be considered to be consumed because of high cholesterol levels | ||
Beef fat | 125 | Carefully |
Beef lard | 130 | Carefully |
Goat lard | 130 | Carefully |
Pork fat | 130 | Carefully |
Cheese | 140 | Carefully |
Sausage meat | 140 | Carefully |
Crab | 150 | Carefully |
Shrimp | 150 | Carefully |
Clam | 160 | Carefully |
Snail | 160 | Carefully |
Eel | 185 | Carefully |
Dangerous type of food for consumption because of high cholesterol content. | ||
Coconut milk | 185 | Hazardous |
Pork lard | 200 | Hazardous |
Cow's milk | 250 | Hazardous |
Cow's milk cream | 280 | Hazardous |
Chocolate | 290 | Hazardous |
Margarine / Butter | 300 | Hazardous |
Beef offal | 380 | Hazardous |
Harslet | 420 | Hazardous |
White clam / oyster | 450 | Hazardous |
Goat offal | 610 | Hazardous |
Type of food abstinence for consumption because of very high cholesterol content. | ||
Squid | 1170 | Abstinence |
Chicken egg yolk | 2000 | Abstinence |
Bovine brain | 2300 | Abstinence |
Pig brain | 3100 | Abstinence |
Quail eggs | 3640 | Abstinence |
Note: For the category of dangerous and abstinence should not be consumed by people with problems with hypertension or heart problems, because it can cause heart attacks, strokes and even death.