Jakarta, CNBC Indonesia – Cholesterol actually has an important function for the body. Cholesterol is needed to form healthy cells, produce a number of hormones, and produce vitamin D. However, if the levels exceed normal limits, cholesterol will accumulate in the blood vessels and form plaque which can block the blood vessels.
People with high cholesterol levels make various efforts to lower it. One way is to consume various foods and drinks to stabilize their cholesterol.
It turns out that there are various types of drinks containing good compounds that can help reduce cholesterol levels or keep them stable. Here's the presentation:
1. Soy Milk
Soy milk could be one of the best choices for those who are concerned about cholesterol. One cup of soy milk contains 80 calories and only 2 grams of fat. Plant sources of soy milk can help reduce or manage cholesterol levels.
The Food and Drug Administration (FDA) recommends consuming 25 grams of soy protein per day as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease. In addition, it is better to consume soybeans in whole and minimally processed form with little or no added sugar, salt and fat.
2. Oats
Oat milk contains oat beta-glucan which can help maintain normal cholesterol levels.
A 2018 review found that oat drinks, such as oat milk, helped reduce cholesterol more consistently than semi-solid or solid oat products. A 250 ml glass of oat milk can provide 1 gram of beta-glucan.
Oat milk, if unsweetened, can be an excellent alternative for preventing or treating high cholesterol and also contains protein which is good for health.
3. Tomato Juice
Tomatoes are rich in the compound lycopene, which can increase lipid levels and reduce bad cholesterol levels. In addition, a study shows that processing tomatoes into juice can increase their lycopene content.
The study found that consuming 280 ml of tomato juice every day for two months succeeded in reducing blood cholesterol levels.
4. Pure berry juice
Many berries are rich in antioxidants and fiber. Both can help reduce cholesterol levels.
The berries referred to here are strawberries, blueberries, blackberries, raspberries and other types of berries. In particular, experts have discovered compounds called anthocyanins which are powerful antioxidants. These compounds can help lower cholesterol levels.
5. Green Tea
Green tea contains catechins and other antioxidant compounds that help lower bad cholesterol.
In a 2015 study, scientists gave mice drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, scientists saw that bad cholesterol levels had been reduced by around 14.4% and 30.4% in two groups of mice fed a high-cholesterol diet.
However, further research in humans is needed to investigate this further.
Black tea may also have a positive impact on cholesterol, but to a lesser extent than green tea variants.
6. Dark Chocolate Drink
Drinks made from dark chocolate, aka dark chocolate, contain cocoa which is rich in antioxidants called flavonoids. This content can provide several health benefits, including increasing good cholesterol in the body.
A 2015 study found that consuming a 450 mg drink containing cocoa flavanols twice a day for 1 month reduced bad cholesterol levels while increasing good cholesterol levels.
However, it is important to note that chocolate that is good for the body does not contain a lot of sugar. Choose cocoa or dark chocolate which contains more than 75-80 percent cocoa to consume so you can feel the benefits.
7. Plant-Based Milk Smoothie
Many types of plant-based milk contain ingredients that can help lower or control cholesterol levels. You can make a suitable smoothie using soy milk or oat milk.
Make a smoothie by mixing 1 cup (250 ml) soy milk or oat milk with cholesterol-lowering fruit or vegetables, such as:
1 banana
1 handful of grapes or plums
1 slice of mango or melon
2 small plums
1 cup kale or Swiss chard
2/3 cup pumpkin puree
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