Can Be Tried at Home, Here is a Delicious Food Recipe for Cholesterol Sufferers by Dr. Zaidul Akbar

Kapanlagi.com - High cholesterol has become one of the health problems often faced by modern society today. If not handled properly, this condition can increase the risk of heart disease and stroke. However, many people are starting to turn to natural alternatives that align with the principles of sunnah to lower cholesterol without harmful side effects.

One figure widely known for providing education about a healthy lifestyle based on Islam is Dr. Zaidul Akbar. He often shares natural ingredient recipes that can help gradually lower bad cholesterol (LDL) through better dietary changes.

Here are some natural recipes recommended by Dr. Zaidul Akbar to assist those with cholesterol issues. Starting from fresh vegetable juices, healthy fruit juices, to the use of olive oil and garlic in daily meals. All of this is supported by a comprehensive lifestyle change. This interesting information was summarized by KapanLagi.com on Friday, March 28. Let’s take note and apply it for better health!

1. Low Cholesterol Fried Rice Recipe

Through his Instagram page, Dr. Zaidul Akbar also shares a delicious yet low cholesterol fried rice recipe, using healthy ingredients like olive oil and brown rice.​

Ingredients:

• Brown rice or white rice (if brown rice is not available)
• ​Olive oil or coconut oil
• Shallots
• ​Garlic​
• Vegetables to taste
• ​Black pepper and salt to taste
• Cashews, almonds, or sliced dates (optional)

Instructions:

1. Slice the shallots, garlic, and vegetables.
2. Sauté with olive oil or coconut oil over low heat until fragrant.
3. Add the rice, stir well, then add black pepper and salt.
4. Add additional ingredients like cashews, almonds, or sliced dates if desired.

2. Combination of Garlic and Omega-3 for Delicious Protein Meals

Garlic is also often used as an herbal ingredient that is believed to have cholesterol-lowering properties and help maintain stable blood pressure.

How to Consume:

• Take 1–2 cloves of fresh garlic.
• Peeled, thinly sliced, and let sit for 5–10 minutes to allow active enzymes to form.
• Consume immediately after meals or mix into food (without frying).
• It can also be crushed and mixed with honey to reduce the pungent taste.
• Consume regularly 1–2 times a day.

Food Sources:

• Fatty fish (salmon, sardines, mackerel): 2–3 times per week.
• Chia seeds and flaxseeds: 1 tablespoon per day, can be mixed into oatmeal or smoothies.
• Walnuts and unsalted almonds: 5–7 pieces per day.
• Omega-3 supplements (as recommended by a doctor if necessary).

3. Daily Olive Oil Consumption

In addition to recommending fruits and vegetables, Dr. Zaidul Akbar on his personal YouTube channel also suggests that cholesterol sufferers consume olive oil. According to him, olives are one of the good food sources for controlling cholesterol in the blood.

Consumption Recommendations:

• Use 1–2 tablespoons of extra virgin olive oil every day.
• Add to salads as a healthy dressing.
• Use as a spread for bread instead of margarine.
• Avoid excessive heating to maintain its benefits.
• It can also be mixed into juice or lemon water in the morning.

"For cholesterol, this can be used, consume habatusauda, olive oil, there is research on that," said Dr. Zaidul Akbar on the dr. Zaidul Akbar Official YouTube channel, as quoted by Liputan6.

4. Fresh Vegetable Juice Recipe for Cholesterol

Fresh vegetable juice is recommended as one of the menus because it contains a lot of fiber. The juice will certainly be very beneficial for the body's health, including helping to control high cholesterol. If you want to make it yourself at home, here are the ingredients and the recipe.

Ingredients:

• 1 carrot
• ½ medium beet
• 1 cucumber
• 200 ml boiled water

How to Make:

1. Peel and wash all the ingredients thoroughly.
2. Cut into small pieces to make it easier to blend.
3. Put into the blender along with the boiled water.
4. Process until smooth, then strain if you want it thinner.
5. Drink in the morning before meals.

5. Recipe for Cholesterol-Lowering Fruit Juice

Fruits are highly recommended food ingredients for those with high cholesterol. The fiber, vitamins, minerals, and other contents of fruits can help control the spread of bad fats that could develop into dangerous cardiovascular diseases. If you want to make it at home, here is the recipe:

Ingredients:

• 1 green apple
• 1 orange (extract the juice)
• 10 red grapes
• 150 ml cold water

How to Make:

• Wash all the fruits, then cut them into small pieces.
• Put the apple and grapes into the blender, add the orange juice and cold water.
• Blend until smooth and strain if desired.
• Serve without added sugar, ice, or artificial sweeteners.

6. Avoid Trans and Saturated Fats to Keep Cholesterol from Rising Again

One important message from Dr. Zaidul Akbar is to avoid processed foods, fried foods, high-fat meats, and products with trans and saturated fats such as margarine and packaged snacks. The content of these bad fats significantly increases LDL cholesterol levels and contributes to the formation of plaques in the walls of blood vessels.

On the other hand, prioritizing whole foods such as vegetables, fruits, nuts, and plant-based proteins will help maintain cholesterol within safe limits sustainably.

"Actually, the easiest way to lower cholesterol is fasting, and there are many alternatives. But now, if you drink herbal remedies, but the source of cholesterol is not stopped, how can that cholesterol go down? It can't, if every day you are fed with high oils (fried foods), high flour, rarely vegetables, rarely fruits, rarely water, yes, cholesterol will still increase," he said.

7. Good and Bad Foods for High Cholesterol

In addition, as reported by WebMD, daily diet plays a role in cholesterol levels. Some foods can help lower it, while others can actually raise cholesterol levels in the blood.

Foods Good for Cholesterol

• Fruits and Vegetables – Rich in soluble fiber that helps lower LDL.
• Whole Grains – Oats, quinoa, and whole wheat can inhibit cholesterol absorption.
• Healthy Fats – Avocados, nuts, and olive oil increase HDL.
• Fatty Fish – Salmon, tuna, and sardines contain omega-3s that are good for the heart.
• Nuts and Seeds – Healthy snack alternatives that are nutrient-rich.

Foods Bad for Cholesterol

• Processed Meats – Sausages, bacon, and ham are high in saturated fats.
• High-Fat Dairy Products – Butter, cheese, and cream raise LDL.
• Fried Foods – Contain trans fats that are harmful to the heart.
• Fast Food – Usually high in saturated fats and sodium.
• Packaged Snacks – Chips, cookies, and crackers often contain hidden trans fats.

Replacing unhealthy foods with better options is a simple step to manage cholesterol. For example, replacing white rice with fiber-rich quinoa or oats, choosing fatty fish like salmon instead of red meat, and consuming nuts as healthy snacks.

Additionally, maintaining a balanced diet by avoiding foods high in saturated fats and trans fats, as well as reading nutrition labels before purchasing packaged products can help keep cholesterol levels normal and reduce the risk of health complications due to high cholesterol.

8. Questions and Answers About This Topic (People Also Ask Google)

(kpl/mni)