For all Muslims who fast in Ramadan, it is important to pay attention to normal cholesterol levels. Prevent high cholesterol while fasting can be done by consuming healthy foods. If you carelessly consume food at dawn and breaking the fast, it can increase cholesterol levels. So what else should be done to prevent it high cholesterol when fasting?
The effort we can do to prevent it is to routinely control normal cholesterol levels in the body. There are two types of cholesterol in the body. Namely good cholesterol and bad cholesterol.
What is the difference between good cholesterol and bad cholesterol?
The form of cholesterol in lipoproteins will move through the body’s bloodstream. The outer lipoproteins are made of protein, while the inside is made of fat. Good cholesterol and bad cholesterol are two types of lipoproteins that carry cholesterol throughout the body. Here are the differences.
- Good cholesterol or High Density Lipoprotein (HDL). This type of cholesterol functions as a carrier of cholesterol from the body back to the liver. Then, the substance will be broken down by the liver and eliminated from the body.
- Bad cholesterol or Low Density Lipoprotein (LDL). When bad cholesterol builds up in the body, the arteries that carry blood from the heart to the rest of the body will blockage. This can cause heart disease or stroke.
When is the time to check cholesterol levels in the body?
Checking cholesterol levels regularly must always be done. This is to monitor the overall health condition of the body. Checks should have been carried out since you were 20 years old, if a person has high blood pressure, smoking, diabetes and is overweight.
If someone who lives a healthy lifestyle, does not smoke, it is sufficient to check it from the age of 35 years. However, checks should be done more often, if a person has heart disease, diabetes and kidney problems.
Normal cholesterol levels during fasting
For people who are fasting, they must regularly control cholesterol levels. However, beforehand, you must know what the normal level of cholesterol is when fasting. Here’s the summary.
- Normal blood cholesterol levels are less than 100 mg / dl. If the level of good cholesterol in the blood reaches 160 mg / dl, this condition will endanger health.
- The level of bad cholesterol in the body is normally 40 mg / dl or more. This is said to be low if the level is less than 40 mg / dl.
- A good total cholesterol level in the blood is less than 200 mg / dl. If it reaches 240 mg / dl it is in the high category.
- Normal triglyceride levels are less than 150 mg / dl. If the level reaches 200 mg / dl this is in the high category.
It is very important for someone to always check the levels of good and bad cholesterol in the body. This is a way to prevent chronic diseases such as heart disease, stroke. Cholesterol levels in the body are normally measured every five years in people over 20 years of age.
In this case, there are no specific signs or symptoms if a person has high cholesterol. Therefore, it is recommended that you always check your cholesterol level and lipid profile regularly. This is done to prevent the development of chronic disease caused by high cholesterol.
Habits that cause high cholesterol when fasting
During fasting, the benefits we hope for are controlled cholesterol levels in the body. This can only happen if accompanied by healthy eating habits. Unfortunately, habits that are often done for some people actually make cholesterol rise.
One of the triggers for high cholesterol is the improper intake of bad fats found in food. To make it clearer, let’s see what habits cause high cholesterol during fasting.
Too much consumption of animal protein
The intake of foods containing animal protein, which is more than 4 servings a day, can cause saturated fat. Naturally, the higher the animal protein foods in the body. This will cause saturated fat in the fiber by the body, in the form of bad cholesterol. And will increase cholesterol levels in the body.
Consuming too much oily and fried foods
The intake of food that goes through the frying process, consumed in more than five portions can increase cholesterol levels in the body. Fat that is consumed in excess tends to increase cholesterol levels. Even more so if the oil used for frying is animal oil. Even though you are fasting, it does not mean we can eat foods that contain high fat.
Excessive portions of food, especially foods derived from animal protein, which of course contain a lot of fat. This can make the levels of fat in the body become excessive. And of course it will trigger high levels of bad cholesterol in the body. You must limit the portion of meals according to calorie needs. Choose foods that have balanced nutrition.
Lack of taurine intake in the body
If the intake of foods with varied balanced nutrition, then usually the intake of taurine can be fulfilled as well. However, when fasting, taurine, an amino acid that is important for controlling body cholesterol, is difficult to fulfill. To prevent this from happening, make sure you make foods high in taurine a mandatory menu. The content of taurine that can be obtained from broccoli, spinach and mushrooms.
Less consumption of fruits and vegetables
Make sure you consume vegetables and fruit when fasting. You can consume 80-100 grams of fruit and vegetables each. This is the equivalent of one apple. Try not to eat vegetables through the frying or sauteing process. You can consume fresh vegetables raw or steamed.
Foods that can control cholesterol levels during fasting
For someone suffering from high blood pressure and cholesterol, fasting is an advantage. This is because during fasting it is easy to adjust the pattern of eating time, as well as the type of food consumed at dawn and breaking the fast.
There are several types of foods that are very good at lowering high blood pressure and maintaining cholesterol. Therefore, you are advised to choose this food as a menu for sahur or iftar.
Oatmeaal is a food rich in fiber. Oatmeal is needed by the body during t
he summer. The soluble fiber contained therein turns into gel in the stomach. This will slow down digestion, and help lower cholesterol levels. The body will remain energized throughout the fast.
Almond butter or peanut butter, can help lower cholesterol levels in the body. In addition, this type of food can improve heart health, and is high in nutrients and tastes good.
Fruits and berries
Many fruits contain soluble fiber. The soluble fiber contained in fruit can help lower cholesterol levels. A type of fiber called pectin can reduce cholesterol by up to 10%. This content can be found in apples, grapes, strawberries and oranges. The bioactive compounds contained in the fruit are also able to prevent heart disease and other chronic diseases.
Vegetables are a type of food that provides many health benefits, including heart disease. Some vegetables that contain pectin are very good for consumption during fasting. This content can be found in eggplant, potatoes and carrots.
That is an effort to prevent high cholesterol when fasting. Keep paying attention to food intake and a healthy lifestyle during fasting. If things happen that are not desirable during fasting, get your condition checked by a doctor.
Hope it is useful!!