Gaya Hidup yang Menyebabkan Kolesterol

Kabar.tv kali ini menyampaikan informasi tentang Gaya Hidup yang Menyebabkan Kolesterol sebagai berikut:

Gaya Hidup yang Menyebabkan Kolesterol

Kolesterol tinggi banyak diderita oleh penduduk perkotaan. Pola makan berlemak, gaya hidup tidak sehat, kesibukan kerja, banyak menyumbang peranan di dalam peningkatan kolesterol. Penyebab kolesterol tinggi sebenarnya adalah pola makan berlebihan, dalam hal ini terutama yang mengandung lemak jenuh seperti daging, susu, keju, mentega, dan kuning telur. Kolesterol tinggi dapat diturunkan secara genetik, disebut familial hypercholesterolemia. Selain itu, semakin tua usia seseorang maka kolesterol LDL (kolesterol jahat) berkecenderungan meningkat terutama pada wanita menopause.

Menurunkan kadar LDL dan kolesterol total dapat dilakukan dengan metode sederhana:

  • Mengubah pola makan dengan mengurangi makanan tinggi lemak jenuh
  • Menurunkan berat badan karena overweight dapat menyebabkan peningkatan LDL, berkurangnya HDL, dan peningkatan kadar kolesterol total
  • Berolahraga
  • Hentikan merokok

(LDL-kolesterol jahat / HDL-kolesterol baik)
Perubahan pola hidup ini juga dapat menurunkan risiko diabetes dan tekanan darah tinggi. Kontrol kolesterol teratur sebaiknya dilakukan. Pada usia > 20 tahun, kadar kolesterol sebaiknya diukur setidaknya sekali dalam 5 tahun yang mencakup kadar total kolesterol, LDL, HDL, dan trigliserida. Kadar optimal lipoprotein:

– Kolesterol total < 200 mg/dl
– LDL < 160 mg/dl
– HDL ≥ 60 mg/dl
– Trigliserida < 200 mg/dl.

Makanan rendah kolesterol diantaranya:

  •  Ikan, unggas (ayam, bebek) tanpa kulit, dan potongan daging yang tidak mengandung lemak. Makanan dimasak dengan cara dibakar, dipanggang, atau direbus lebih baik dari pada digoreng
  • Hindari makanan jadi seperti sosis, bacon, salami. Batasi jenis makanan jerohan seperti hati, ginjal, otak
  • Gunakan susu, keju, yogurt rendah lemak. Gunakan margarin yang rendah lemak dibandingkan mentega.  Batasi kuning telur, putih telur dapat dimakan bebas
  • Makan sayuran dan buah potong (jangan dijus) serta bahan makanan yang terbuat dari gandum seperti oatmeal, roti gandum
  • Makanan seperti bawang mentah, salmon, almond, minyak zaitun, alpokat dianjurkan
  • Banyak makan makanan yang mengandung vitamin C (pepaya, anggur, jeruk, brokoli) dan vitamin E (gandum, almond, kacang tanah)

Olahraga yang sebaiknya dilakukan untuk menurunkan kadar kolesterol adalah :

  • Olahraga minimal 30 menit sehari, setiap hari
  • Olahraga ringan atau sedang asalkan dilakukan secara rutin dapat berpengaruh baik terhadap kadar kolesterol
  • Olahraga yang dianjurkan seperti joging, berenang, berjalan cepat, dan bersepeda
  • Jangan lupa untuk kontrol kondisi tubuh ke dokter sebelum memulai olahraga

Obat untuk menurunkan kadar kolesterol diperlukan apabila perubahan gaya hidup tidak menunjukkan adanya perubahan. Akan tetapi pemakaian obat untuk menurunkan kolesterol seiring dilakukan dengan perubahan gaya hidup dan di bawah pengawasan dokter.  Tujuan utama terapi kolesterol ini adalah menurunkan kadar LDL sehingga menurunkan risiko penyakit jantung dan stroke. Jenis obat untuk menurunkan kadar kolesterol diantaranya golongan statin, niasin, dan fibrat.

Sumber: klikdokter.com

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