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Cara Meningkatkan Kolesterol Baik HDL di Dalam Tubuh

Cara Meningkatkan Kolesterol Baik HDL di Dalam Tubuh

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Bagikan :


Tak semua kolesterol buruk bagi tubuh. Kolesterol sendiri dibagi menjadi dua, kolesterol jahat yang dikenal dengan LDL dan kolesterol baik yang disebut dengan HDL.

HDL adalah singkatan dari high-density lipoprotein. Dilansir WebMD, fungsi dari HDL adalah untuk menstabilkan setiap sel yang ada di dalam tubuh Anda. HDL berfungsi untuk memindahkan kelebihan kolesterol kembali ke hati dan mencegah terbentuknya plak kolestrol di pembuluh darah. Mekanisme ini bermanfaat terutama untuk mencegah penyumbatan pembuluh darah dan mengurangi resiko terjadinya penyakit yang berhubungan dengan pembuluh darah seperti serangan jantung, stroke maupun tekanan darah tinggi.

Idealnya, kadar HDL di dalam darah adalah 60 mg/dL atau di atasnya. Bila kadar HDL di bawah 40 mg/dL maka sebaiknya Anda meningkatkannya hingga ke angka 60 mg/dL atau lebih. Bagaimana cara meningkatkannya?

Penurunan kadar LDL dapat meningkatkan kadar HDL. Penelitian menemukan bahwa diet mediterania adalah pilihan diet terbaik bila Anda ingin meningkatkan kolesterol baik dalam darah. Tidak sulit, Anda hanya perlu memilih makanan-makanan tinggi HDL seperti dilansir Healthline berikut ini.

Minyak Zaitun

Kandungan anti radang di dalam minyak zaitun memberikan efek langsung untuk menurunkan level kolesterol jahat (LDL) di dalam tubuh. Anda bisa menggunakan minyak zaitun sebagai sumber lemak makanan baik untuk memasak, atau sebagai salad dressing.

Biji-bijian dan kacang-kacangan

Sama seperti gandum utuh, biji-bijian dan kacang-kacangan adalah sumber serat yang baik. Utamakan memilih biji-bijian dan kacang-kacangan segar (bukan kalengan) sebagai sumber makanan Anda.

Gandum utuh

Bila kebiasaan sarapan Anda ditemani roti putih, maka ubah kebiasaan itu dengan berpindah ke roti gandum utuh. Kandungan serat dalam roti gandum utuh dapat menurunkan level LDL di dalam darah.

Buah tinggi serat

Selain vitamin, Anda juga perlu mempertimbangkan kandungan serat di dalam buah yang Anda konsumsi. Sama seperti makanan yang telah disebutkan di atas, kandungan serat dapat menurunkan kolesterol jahat di dalam tubuh, sehingga kolesterol baik akan meningkat jumlahnya.

Ikan omega-3

Ikan dengan kandungan omega-3 dapat menurunkan LDL. Anda bisa memilih salmon, makarel, tuna atau sardin sebagai sumber omega-3.

Alpukat

Alpukat kaya akan folat dan lemak tak jenuh yang dapat menurunkan level LDL dan menurunkan resiko terserang stroke, penyakit jantung dan serangan jantung.

Kedelai

Semua produk olahan kedelai juga salah satu yang terbaik dalam menurunkan level LDL di dalam darah. Yang perlu Anda perhatikan adalah cara pengolahannya, pastikan Anda tidak meningkatkan kandungan kalori dengan melakukan pengolahan yang salah seperti digoreng.

Makanan saja mungkin tidak akan cukup untuk meningkatkan kadar kolesterol baik di dalam tubuh Anda, untuk itu tetaplah bergerak dan berolahraga rutin setiap minggu. Berolahraga setidaknya selama 30 menit, tiga sampai lima kali dalam seminggu akan membantu meningkatkan HDL Anda.

Sumber:

Matthew Hoffman, MD. HDL Cholesterol: The Good Cholesterol. WebMD. 2020. https://www.webmd.com/cholesterol-management/guide/hdl-cholesterol-the-good-cholesterol

Katherine Marengo LDN, R.D. 11 Foods to Increase Your HDL. Healthline. 2019. https://www.healthline.com/health/high-cholesterol/foods-to-increase-hdl

 

 

Writer: Agatha

Editor: dr. Benita Arini Kurniadi

Last updated: 14/09/2021

Tags : kolesterol jahat hdl dan ldl

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