Rekomendasi Minuman untuk Menurunkan Kolesterol

Rekomendasi Minuman untuk Menurunkan Kolesterol
Credit: Freepik

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Kolesterol tinggi dapat meningkatkan risiko penyumbatan pembuluh darah di otak yang dapat menyebabkan strok. Untuk mengendalikan kadar kolesterol dalam darah, dokter dapat meresepkan obat penurun kolesterol dan merekomendasikan perubahan gaya hidup sehat. Selain memerhatikan makanan yang dikonsumsi, Anda juga dapat mengonsumsi beberapa minuman untuk menurunkan kolesterol.

 

Minuman untuk Menurunkan Kolesterol

Makanan dan minuman yang Anda konsumsi dapat memengaruhi kadar kolesterol dalam darah. Kebiasaan mengonsumsi makanan berlemak tidak sehat dapat meningkatkan kadar kolesterol. Sebaliknya, jika Anda sering makan makanan berserat tinggi, hal ini dapat menurunkan kadar kolesterol dalam darah.

Begitu juga dengan minuman. Minuman yang berasal dari buah dan sayuran memiliki manfaat untuk menurunkan kadar kolesterol dalam darah. Beberapa minuman yang direkomendasikan untuk membantu menurunkan kolesterol, antara lain:

 

Teh hijau

Sebuah penelitian di Jepang mengungkapkan bahwa orang yang mengonsumsmi setidaknya 2 gelas teh hijau per hari selama 7-10 tahun memiliki risiko penyakit kardiovaskular lebih rendah jika dibandingkan dengan orang yang tidak minum teh hijau secara teratur.

Teh hijau mengandung catechin dan senyawa antioksidan lainnya yang membantu menurunkan penyerapan kolesterol dalam darah dan mendukung pemecahan asam lemak yang berfungsi untuk menurunkan kadar LDL dalam darah.

 

Baca Juga: Mengandung Kolesterol Tinggi, Begini Cara Aman Mengonsumsi Udang

 

Susu oat

Oat adalah bahan makanan yang kaya serat beta-glucan. Beta-glucan adalah substansi mirip gel dalam saluran pencernaan dan berinteraksi dengan garam empedu yang dapat menghambat penyerapan kolesterol dan membantu menurunkan kolesterol dalam darah.

Dalam memilih susu oat, pastikan susu oat Anda mengandung beta-glucan dalam kemasannya. Susu oat umumnya tinggi serat namun memiliki kalori tinggi. Pastikan Anda tidak mengonsumsinya dalam jumlah berlebihan.

 

Susu kedelai

Susu kedelai adalah minuman rendah lemak jenuh. Mengganti susu sapi dengan susu kedelai dalam menu sehari-hari dapat membantu Anda mengurangi kadar kolesterol dalam darah.

Food and Drug Administration (FDA) merekomendasikan minum susu kedelai 25 gram per hari sebagai bagian dari diet rendah lemak jenuh dan kolesterol untuk membantu mengurangi risiko penyakit jantung.

 

Baca Juga: Kapan Sebaiknya Melakukan Tes Kolesterol?

 

Smoothies berry

Buah-buahan berry adalah buah yang kaya akan antioksidan dan serat dimana keduanya berkhasiat untuk mengurangi kolesterol dalam darah. Berry juga mengandung anthocyanin, antioksidan yang membantu memperbaiki kadar kolesterol dalam darah. Selain itu buah berry juga rendah kalori dan lemak.

Anda bisa mengonsumsi smoothies berry dengan buah-buahan seperti strawberry, blueberry, blackberry, dan raspberry. Campurkan sekitar 80 gram buah berry dengan 1/2 cangkir susu rendah lemak atau yogurt dan 1/2 cangkir air, haluskan hingga tekstur yang diinginkan.

 

Jus tomat

Tomat mengandung likopen tinggi yang dapat menurunkan kadar kolesterol jahat dalam darah. Mengonsumsi tomat dengan cara dijus membantu tomat meningkatkan kadar likopen yang bermanfaat bagi kesehatan. Jus tomat juga kaya akan niacin dan serat yang efektif dalam menurunkan kolesterol.

 

Selain minum minuman di atas, Anda juga bisa menurunkan kolesterol dengan menghindari beberapa minuman yang mengandung gula seperti jus buah, minuman bersoda, dan minuman yang kaya lemak.

Agar kolesterol tetap terkendali, konsultasikan mengenai masalah kolesterol Anda ke dokter. Anda juga dapat memanfaatkan aplikasi Ai Care untuk berkonsultasi. Yuk unduh aplikasinya sekarang juga!

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Senin, 17 April 2023 | 01:00
Tags : Kadar kolesterol buah-buahan teh hijau

Huizen, J. (2023). Which drinks can help lower or control cholesterol levels?. Available from: https://www.medicalnewstoday.com/articles/what-is-the-best-drink-to-lower-cholesterol

Malka, T. (2022). Drinks That Could Help Lower Cholesterol. Available from: https://khealth.com/learn/high-cholesterol/what-is-the-best-drink-to-lower-cholesterol/

HealthMatch Staff. What Are the Best Drinks to Lower Cholesterol?. Available from: https://healthmatch.io/cholesterol/what-is-the-best-drink-to-lower-cholesterol

Robertson, R. (2021). 8 of the Healthiest Berries You Can Eat. Available from: https://www.healthline.com/nutrition/8-healthy-berries

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