Jakarta, CNN Indonesia —
People with high cholesterol must really take care of their iftar menu. It’s nothing, wrong eating can make cholesterol levels increase.
There are several recommendations for iftar food for people with high cholesterol. You can use this list as a guide during the month of Ramadan.
It’s no secret, in excess amounts, cholesterol will trigger various health problems. Call it heart disease and stroke.
Food for people with high cholesterol
Basically, people with high cholesterol need to avoid excess fat intake.
As a guide, here are some foods that can be considered as an iftar menu.
1. Tofu, tempeh, soy milk
In addition to being high in protein, soybeans are also able to help lower cholesterol levels. You can try soy milk, tofu, or tempeh.
Quoting the Harvard Health Publishing page, consumption of 25 grams of soy protein a day can reduce bad cholesterol levels by 5-6 percent.
2. Puffer fish
Other foods for high cholesterol sufferers are a variety of fish with healthy fat content. Mackerel is one of them.
Apart from mackerel, you can also prepare processed tuna and salmon.
The three fish above contain healthy omega 3 fats which are also known as lowering cholesterol levels.
3. Low-fat milk
Illustration. Low-fat milk, one of the foods for people with high cholesterol. (iStockphoto/carlosgaw)
People with high cholesterol are actually okay to consume milk. As long as the milk is low fat or even fat free.
You can serve this low-fat milk as an additional ingredient for making juice when breaking the fast.
Vegetables do not contain fat. Thus, don’t forget to include various vegetables as your iftar menu.
You can prepare a variety of vegetables in the form of stir-fries, soups, or clear vegetables.
5. Apples and citrus fruits
Don’t forget to eat fruit too. Some fruits are the right food for cholesterol sufferers.
You can include apples and various types of citrus fruits in your iftar menu. These fruits are high in pectin or water-soluble fiber which can lower cholesterol levels.