March 25, 2026 | 09:36 am
TEMPO.CO, Jakarta - Eid al-Fitr celebrations are synonymous with rich, flavorful dishes, from opor ayam (chicken in coconut milk) and rendang (rice rendang), to the tantalizing coconut milk curry (goulash). While delicious, the combination of coconut milk and fatty meats in these dishes can trigger an increase in cholesterol levels if consumed in excess. Therefore, it's important to maintain a balanced diet to maintain a healthy body after enjoying various typical Eid dishes.
Coconut milk provides a distinctive savory texture, but its saturated fat content, combined with the consumption of red meat, can potentially increase blood cholesterol levels. If left unchecked, this condition can impact heart and blood vessel health. Therefore, choosing foods with the right nutritional content is an important step to help maintain stable cholesterol levels.
According to nutrition expert Deborah Lee, several nutrients play a role in helping lower cholesterol more quickly and supporting cardiovascular health. These nutrients can be found in various everyday foods that are easy to prepare as a balanced menu after Eid al-Fitr dishes.
1. Healthy Fats to Maintain Cholesterol Balance
Not all fats are bad for the body. Unsaturated fats actually play a role in helping lower bad cholesterol (LDL) levels while increasing good cholesterol (HDL). Healthy fats can be found in various foods such as avocados, almonds, cashews, and seeds.
Fatty fish like salmon, mackerel, and trout are also known to be rich in omega-3 fatty acids, which are beneficial for heart health. Additionally, vegetable oils like olive oil, sunflower seed oil, and sesame oil can be healthier alternatives to saturated fats.
2. Fiber to Help Reduce Cholesterol
Fiber is an important component that helps bind cholesterol in the digestive system, thereby reducing blood levels. Fiber intake can be obtained from fresh fruit, green vegetables, nuts, and whole grains.
Replacing refined carbohydrates like white bread or flour-based pasta with whole-grain sources of fiber can help maintain metabolic balance. Lentils, chickpeas, and various types of beans are also good choices to support digestive health while lowering cholesterol.
3. Plant Stanols and Sterols
Natural compounds called stanols and sterols, found in plants, are known to help lower cholesterol levels. These substances work by inhibiting the absorption of cholesterol in the body.
Stanols and sterols can be found in various plant-based foods such as nuts, seeds, and fortified foods. Consuming around 1.2 to 2.4 grams per day is known to help lower cholesterol by around 10 percent.
Enjoy a More Balanced Eid Meal
You can still enjoy Eid without having to worry too much about your health. The key is to manage your portion sizes and complement your menu with foods containing healthy fats, fiber, and beneficial plant compounds.
With a more balanced diet, the risk of high cholesterol after consuming dishes containing coconut milk can be minimized. In addition to maintaining heart health, this habit also helps you stay fit while enjoying moments together with your family during Eid.
TEMPO.CO | YAYUK WIDIYARTI
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