People with high cholesterol, how to eat eggs to be healthy?

An average egg contains 186 mg of cholesterol and 1.5 grams of saturated fat. Most of this cholesterol and saturated fat is in the egg yolk. Therefore, the first way to reduce cholesterol in eggs is to remove the yolk and eat only egg whites, according to the health website Verywell Health (USA).

Eating eggs with foods rich in fiber will help control blood cholesterol levels.

We can take the yolk when the egg is still raw or boil it and separate the yolk. The egg white has more protein than the yolk but contains much less cholesterol and saturated fat.

In addition, when eating eggs, people should also limit eating them with foods high in harmful fats such as sausages or high-fat milk. Instead, people who want to control blood cholesterol should eat eggs with foods that can reduce "bad" LDL cholesterol, while increasing "good" HDL cholesterol. The first foods to mention are vegetables and fruits.

Pay attention to fruits and vegetables

Vegetables and fruits contain a lot of fiber, especially soluble fiber. Soluble fiber when entering the small intestine will bind with cholesterol, then be excreted. One of the foods richest in soluble fiber is oatmeal. Eating a bowl of oatmeal combined with egg whites for breakfast is a great way to control blood cholesterol. In addition to oatmeal, beans are also rich in soluble fiber.

Avocados and tomatoes are also beneficial for those who want to control their blood cholesterol. Avocados are rich in monounsaturated fats, which help increase the "good" HDL cholesterol. Meanwhile, a study published in the journal Clinical and Investigative Medicine found that regularly eating tomatoes can help increase the concentration of "good" HDL cholesterol by 15%.

To control blood cholesterol, in addition to diet, people need to pay attention to regular physical exercise. Studies show that exercise can help reduce cholesterol extremely effectively, while also helping to increase muscle mass.

For smokers, quitting smoking can help improve blood cholesterol levels. Research shows that smoking increases levels of “bad” LDL cholesterol. So quitting smoking is an important factor in controlling cholesterol, according to Verywell Health.

Source: https://thanhnien.vn/nguoi-co-cholesterol-cao-an-trung-the-nao-de-khoe-manh-185241101005211404.htm