Not just adults who can get high cholesterol, young people in the productive age is very possible. High cholesterol at a young age can increase the risk of heart attack and stroke. For that, cholesterol-lowering effort starts from regulating your diet. Setting the diet to be an early way that I recommend to cope with high cholesterol at a young age. In this article you will find information about cholesterol diet menu, what food should you avoid and allowed to be consume.
What needs to be done when diagnosed to have high cholesterol?
Unhealthy lifestyles such as eating foods that contain high fat, rarely exercise, habit of smoking is strong factor that causes high cholesterol at a young age. In fact, if it continue this is very dangerous for your overall health.
After being diagnosed with high cholesterol, doctors will usually recommend lifestyle changes and diet. Various lifestyle changes are usually recommended that regular exercise to keep the ideal weight, eat healthy foods, avoid foods with high levels of sugar and fat, and no less important to limit fast food or instant.
Usually to be able to cope with high cholesterol, doctors recommend you to do low-saturated and low-fat trans diet. In addition, you will be asked to avoid all foods with high cholesterol levels. Not only that, you will be advised to avoid using oil, sugar, and excess salt.
This is because in addition to cholesterol, high oil, sugar, and salt intake are also harmful to health and can cause other health effects. For example obesity, heart attack, diabetes, kidney trouble, high blood pressure, and other dangerous diseases.
Generally, you will be asked to make lifestyle changes by doing a variety of healthy habits. Well, if after applying a healthy lifestyle and the cholesterol levels do not also come down, then the doctor will take a further step is to provide medicine. The dose and duration of drug administration are adjusted according to the condition of each patient.
Prohibition of food to overcome high cholesterol
If you have been diagnosed with high enough cholesterol, then you can no longer eat without paying attention to the womb. Because some foods are prohibited due to the very high cholesterol levels. Here is a group of foods that should not be consumed and food that is still allowed in small portions.
- Foods that should avoid
Types of foods that enter the group should not be consumed a sign of cholesterol levels far exceeds the daily intake of the body needs. Meanwhile, the recommended daily cholesterol limit of 200 to 300 mg / day. Here are the different types of foods that should avoid along with the amount of cholesterol per 100 grams.
- Cow’s brain, 3.100 mg
- Offal, 3.100 mg
- Goat’s brain, 2.559 mg
- Egg yolks, 2,307 mg
- Fatty beef, 1,995 mg
- Duck eggs, 884 mg
- Quail egg, 844 mg
- Caviar (fish egg), 588 mg
- Duck meat with skin, 515 mg
- Goat meat, 462 mg
- Food that needs to be limited
In addition to food that is need to avoid, there are various foods that can still save to consume but in small portions so as not to exceed daily cholesterol limits. Here are a variety of foods that need to be limited with cholesterol levels per 100 grams.
- Squid, 260 mg
- Butter, 256 mg
- Fast food, 235 mg
- Biscuits, 221 mg
- Shrimp, 161 mg
- Eels, 161 mg
- Chocolate, 140 mg
- Cheese, 123 mg
- Milk, 116 mg
- Ice cream, 92 mg
- Crackers, 89 mg
- Shellfish, 67 mg
- Crab, 42 mg
Make sure to check this Keto diet menu plan that may suitable for you
From the list above, seafood such as shellfish and crabs do have cholesterol levels that are not too high, but you still need to be careful. The reason, most people consume more than 100 grams until finally beyond the recommend daily intake limit.
Recommended foods for people with high cholesterol
To overcome high cholesterol, you need to consume a variety of foods such as:
- Fiber derived from vegetables, fruits, and whole grains.
- Dairy products are free or low fat.
- Fish and chicken or poultry without skin.
Eat fish twice a week, especially those rich in omega-3s such as tuna, salmon, mackerel, anchovy, and catfish.
- Eat foods that contain unsaturated fats and limit intake of saturated and trans fats.
- Limit foods high in salt and sugar.
In addition to maintaining a healthy diet and keeping the ideal weight, active exercise can also help you to overcome high cholesterol. Exercise can increase good cholesterol (HDL) levels in the body. In addition, exercise and other physical activities can also maintain heart health, blood vessels, and prevent you from obesity which is a risk factor for heart attack and stroke.