Excessive dietary cholesterol intake could lead to an increase in low-density lipoprotein (LDL) or bad cholesterol and the risk of cardiovascular disease including heart attacks, arteriosclerosis and stroke. However, good cholesterol or high-density lipoprotein (HDL) allows our body to perform some functions.
Normal cholesterol levels help the blood in your vessels to flow freely, while high LDL levels can cause blood clots.
There are some foods that can help lower your cholesterol levels. What is cholesterol for?
Contents
- What is cholesterol for
- What to eat to lower cholesterol
- Effective ways you can manage your cholesterol levels
- Intake of monounsaturated fats
- Stop smoking
- Exercise
- Lose weight
- Follow a balanced diet
- Foods to be preferred for lowering cholesterol
- Fish
- Nights
- Beans and legumes
- Olive oil
- Avocado
- Mele e pere
Cholesterol is produced by the liver and plays a vital role in carrying out many important functions for our body.
Your body needs cholesterol, but too much cholesterol in the blood can stick to the walls of your arteries and clog them. This can have a negative effect on your health.
High cholesterol can put you at risk and cause various heart diseases and heart attacks.
Unhealthy weight gain, poor eating habits, along with a lack of physical activity can raise cholesterol levels.
Healthy eating and some lifestyle changes can help lower cholesterol.
By lifestyle changes we mean starting to eat right and diet and exercise regularly. What to Eat to Lower Cholesterol
Strawberries: Fresh berries are powerful sources of various nutrients that make it an extremely healthy food. Whether it’s lowering blood sugars or losing weight, berries are at the top of the “must eat” list.
Strawberries reduce LDL by about 14%, according to a research by the Marche Polytechnic University. It is better to consume them fresh and in the form of whole fruit instead of juice.
Fish: Fatty fish like salmon, sardines, trout and others have omega 3 fatty acids that lower LDL cholesterol. They also help raise good cholesterol levels and keep arteries clear.
Make sure you use healthy cooking such as steaming or baking.
Garlic: garlic offers many benefits to our body. Among them, it appears to be effective against LDL cholesterol and helps control blood pressure, as well as preventing plaque buildup in the arteries and keeping diseases such as stroke at bay. Effective Ways You Can Manage Your Cholesterol Levels
There are many ways you can control your cholesterol levels. Living a balanced life and the basis of our well-being, never underestimate it!Intake of monounsaturated fats
First of all we must understand that all fats are not bad for your health. Saturated fats and trans fats are unhealthy and therefore should be consumed in limited quantities.
Monounsaturated fats such as olive oil, sunflower oil, lean meat, canola oil, some healthy nuts and seeds, avocado, reduce “bad” LDL and increase HDL ” good ”and reduce oxidation that contributes to clogging of the arteries. Quitting Smoking
Smoking can increase bad lipoproteins and decrease “good” HDLs. They can also hinder the body’s ability to send cholesterol back to the liver to be stored or broken down. Therefore,Exercise Physical
activity is extremely important to stay healthy. Helps increase stamina, improve mood and keep chronic diseases at bay. Walking, jogging, cycling, aerobics, yoga, and swimming can all help lower cholesterol and improve heart health. Lose weight
Another major lifestyle change to lower cholesterol levels and maintain a healthy weight. Weight management is essential for overall health. To shed those extra pounds you need to keep a constant check on your diet, calorie intake and the amount of exercise you do. Eat a lot of proteins, fruits and vegetables because they help you to curb hunger pangs, but also the right amount of carbohydrates. Eating a balanced
diet A balanced and nutritious diet is very important for reducing cholesterol levels. Your diet should include lots of soluble fiber and protein.
Choose a variety of whole grains like oatmeal and oat bran and fruits like apples, oranges, plums and pears. Legumes such as lentils, chickpeas and beans should be consumed in quantity, as they help our heart function better. Preferred foods for lowering cholesterol
As part of a healthy diet and lifestyle, these foods can help lower cholesterol and reduce the risk of heart disease. If you are concerned about your cholesterol, make an appointment to speak with your doctor. Best natural product for lowering cholesterol
- Oats and oat bran;
- Fish;
- Nights;
- Beans and legumes;
- Olive oil;
- Avocado;
- Mele e pere.
Oats and oat bran are high in soluble fiber which can help lower LDL, also known as “bad cholesterol”. The soluble fiber found in oat bran helps reduce the absorption of cholesterol in the body. You should aim to eat 5-10 grams of soluble fiber each day. This can help lower LDL cholesterol by around 5%. Three-quarters of a cup of oats contain about three grams of soluble fiber. Fish
Eating oily, omega-3-rich fish such as salmon, tuna, mackerel, sardines and herring at least three times a week can help raise HDL, or good cholesterol. Replace saturated-fat meat with fish a few times a week to help lower cholesterol naturally. Walnuts
A handful of walnuts, almonds or cashews a day could help lower your LDL and total cholesterol. Choose raw and natural nuts, not roasted, salted or candied. Beans and legumes
Like oats and oatmeal, beans and legumes help lower cholesterol thanks to their high fiber content. The right type of fiber can help reduce cholesterol absorption. There are so many delicious and heart-healthy beans and legumes to try that it’s impossible not to find one you like.
Canned beans and lentils offer the same amount of fiber as soaked and cooked dry beans, so don’t be put off by the idea that beans and legumes take a long time to cook.
One cup of beans or legumes contains about four grams of cholesterol-lowering fiber. Olive oil
Oil is a key part of a healthy Mediterranean diet, the monounsaturated fats of extra virgin olive oil can help lower LDL cholesterol when used to replace the saturated fats found in meat and butter . Avocado
Replacing the saturated fats found in meat and animal products with the monounsaturated fatty acids found in extra virgin olive oil and avocado can help lower LDL cholesterol, especially if you are overweight. Apples and pears
Apples and pears are rich in pectin, a soluble fiber that is also found in strawberries, oats and beans. Pectin helps reduce cholesterol absorption and can help lower LDL cholesterol. An apple contains about one gram of soluble fiber and a large pear contains about three grams.
