Table of contents:
- Healthy tips for eating seafood without having to be afraid of rising cholesterol
- 1. Pay attention to how to cook it
- 2. Add lots of spices
- 3. Add the lemon juice
- 4. Pair with fibrous food
- 5. Pay attention to portions
Having high cholesterol means you have to be smart in choosing foods. One of the delicious foods that can be less safe for people with high cholesterol is seafood. In fact, seafood is rich in omega-3 fatty acids and other nutrients that are actually good for health. If you don't want to miss the myriad of benefits of fish and shellfish, check out tips for healthy eating seafood without having to be afraid of increasing cholesterol.
Healthy tips for eating seafood without having to be afraid of rising cholesterol
1. Pay attention to how to cook it
Frying food can contribute more to the intake of trans fat levels in the body, which in turn can increase bad cholesterol levels.
The safest way to cook is to bake, boil, steam, or sauté with little or no oil. There are many seafood menus without oil that you can consume. For example, boiled clams, grilled shrimp, fish pepes, fish team, to grilled fish.
If you are grilling fish or other seafood, roast it on a dry pan or rack that allows the fat from the food to drip out so it doesn't settle. As much as possible avoid vegetable oil, especially oil that has been used repeatedly (used cooking oil). Use healthy, low-fat oils such as canola or olive oil.
2. Add lots of spices
To add flavor and keep the meat moist, you can add spices and other seasonings instead of salt. This cooking method is guaranteed to have an appetizing aroma, but still low in cholesterol.
Some spices have also been found to help lower cholesterol. Garlic, for example, is reported to lower bad cholesterol and triglycerides by up to 20 mg / dL, reported on the MD Web page.
Therefore, adding garlic in cooking spices can be a safer way to keep blood cholesterol levels more stable when eating seafood.
3. Add the lemon juice
You can add a little lemon juice on top of your seafood dishes. The content of vitamin C and flavonoids (eriocytrin and limolnin) in lemons can help reduce levels of bad LDL cholesterol and triglycerides, while increasing good cholesterol levels.
4. Pair with fibrous food
Fiber can help lower cholesterol by binding to bile acids. So, vegetables and legumes such as peas and beans are a must-have side dish when you eat seafood.
Tofu and tempeh are equally good as side dishes for seafood dishes. The reason is, protein from soybeans has the potential to prevent coronary heart disease by reducing LDL cholesterol and triglyceride levels.
You can also add fruit before or after a heavy meal.
5. Pay attention to portions
Remember that anything excess is bad for the body. So, if you want to keep eating seafood without having to worry about cholesterol rising, limit how many servings you eat. don't forget yourself.
If you have high cholesterol, just eat one serving of seafood for one meal. For example, one serving weighing 35 grams (5 medium sized tails), one medium size squid (about 45 grams), or a serving of shellfish about 90 grams.
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