Contrary to popular belief, not all “fatty” foods are bad. There are foods with good cholesterol or high-density lipoprotein (HDL) that are actually great for the heart. What we need to watch out for are the ones with lots of low-density lipoprotein (LDL) a.k.a bad cholesterol, which may clog arteries and put you at risk for heart disease.
But here’s some good news: You can actually get rid of these bad cholesterol by eating these nine super foods!
Start your morning with some oatmeal. Add some fruits and nuts to give it some flavor. Oats have a substance called beta-glucan, a water-soluble fiber that prevents the body from absorbing dietary cholesterol.
If you’re not a fan of oatmeal for breakfast, have some taho instead. Nutrients derived from soy like taho and tokwa can reduce bad cholesterol. Make sure to cut back on the syrup as it contains lots of sugar.
Apples are high in pectin. It’s a type of soluble fiber that reduces bad cholesterol. An apple a day might really keep the doctor away.
Eating two ounces of peanuts a day can slightly lower LDL. But stay away from adobong mani because of the added oil and salt. Opt for roasted or boiled peanuts instead.
Okra might be one of the most hated vegetables among young Pinoys, but it’s a cholesterol buster. Steam and season it with salt and pepper to add some flavor.
Fatty fish such as tuna are not just packed with good cholesterol, they also protect the heart by preventing the onset of abnormal heart rhythms. A healthy way to enjoy tuna is to season it with salt and pepper and just sear for a few minutes.
Legumes are especially abundant in high soluble fiber, which can flush out all those bad fats. But take it easy on the chicharon topping when you cook ginisang monggo.
Almost all Filipino dishes require some cloves of garlic. Besides having good cholesterol, garlic also prevents blood clots and high blood pressure.
White rice goes through a process of extended milling and bleaching, therefore rendering it devoid of most of the nutrients it originally contained. Try switching to brown rice. It has more fiber and protein.