2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Do you have high cholesterol? You are not alone! In America alone, this problem affects 95 million people. In itself a health problem, the condition is associated with other, even more serious - heart disease and diabetes.
Cholesterol is a wax-like substance that is naturally found in our cells. Our liver produces it, it is found in meat and dairy products. Our body needs it, but too much accumulates in the form of plaque in our arteries, which can lead to thrombosis.
This is a risk factor for heart attacks, strokes and poor circulation. There are drugs that lower cholesterol - The so-called statins, which, however, can have side effects and before resorting to them, it is good to try to cope with changes in lifestyle, in particular - in nutrition.
Oatmeal is one of foods that help lower cholesterol. They are rich in fiber, which can help reduce its levels by up to 11 points.
Oily fish is another useful food for those suffering from elevated levels of this substance. Good choice for salmon, mackerel and tuna. They are rich in omega-3 fatty acids, which increase levels of good cholesterol, automatically reducing those of the bad guy. Choose roasted fish with a garnish of vegetables - grilled, stewed or fresh. Fish oil will also be your ally in the fight against this condition.
Nuts are another similar source. In addition to fatty acids, they are rich in fiber and vitamin E. Consume about 50 grams per day raw. You can also add them to salads. If you do not like raw nuts, you can focus on almonds. Consuming them in a roasted, unsalted state helps fight against bad cholesterol. They contain powerful antioxidants, which is why 30 g per day is enough to maintain your good health. You can also consume them in the form of almond oil.
Walnuts and peanuts are other nuts whose beneficial properties will cope well with high cholesterol.
Avocados are many useful food in the fight against high cholesterol. And because of fiber, and because of fatty acids, he can reduce bad cholesterol with up to 16 points. Use slices of it in your sandwich instead of mayonnaise, for example.
Green tea is not only refreshing, but also very useful. It has been proven that people who drink at least a glass of this a day are less likely to get cardiovascular disease. He can too reduce bad cholesterol levels with more than 10 points to fit the reference limits for a healthier lifestyle.
Apples are rich in pectin. And pectin is a type of fiber that has been proven lower cholesterol levels in the blood. One fruit a day can really protect us from the accumulation of plaque. Consumption of grapes can also make you feel better and more protected from various diseases, associated with high cholesterol.
Berries can also help you combine the useful with the pleasant. They are delicious and useful. Emphasize strawberries, blueberries and raspberries. These fruits take care of heart health, improve digestion and of course - help lower levels of bad cholesterol.
Bananas are one of the favorite fruits that we sometimes consume without being aware of their beneficial properties. In fact, they are remove high cholesterol, restricting its movement in the blood and preventing the clogging of arteries.
Adding turmeric to meals can lower cholesterol levels. Persistence is needed. It has been proven that if the spice is used regularly for 8 weeks, it successfully fights high levels of bad cholesterol. Of the other products for lowering cholesterol rosemary and basil also help.
Consumption of olive oil in various dishes, salads, etc., helps to increase levels of good cholesterol and accordingly fight the bad.
Onions and garlic are among the most preferred ingredients and the most added in any dish. They have a number of benefits for the body, including and against bad cholesterol. They contain compounds that promote purification of the body and general good health.
Whole grain products, both bread and others, help lower cholesterol. That's why it's nice to have them on your menu.
Legumes are the other group that contributes to lowering cholesterol levels. Half a cup of daily intake of peas, lentils, beans or other crops of this type is enough.
Soy products also belong to the foods that are fight bad cholesterol. Their consumption favors lowering its levels by up to 6%.
One of the most popular superfoods - flaxseed is among the products fighting high cholesterol. It is recommended to consume it in ground form, because then the useful substances are best absorbed by the body. You can add it to your healthy bowl of yogurt for breakfast or to your favorite salad. 2 tablespoons are enough. per day.
We can also add chia here. It is a vegetarian substitute for omega-3 fatty acids. You can also add it to your healthy breakfast, salads, soups and other dishes.
Sunflower seeds are also among the seeds that have a positive effect on this condition.
One of the vegetables with the most beneficial properties for the body will also help you lower high cholesterol levels. It's about spinach. It is rich in antioxidants and beneficial elements that benefit overall human health. It is a low-calorie product, but it can keep you full for a long time. That is why it is very suitable for people who lead a healthy lifestyle or follow a diet.
Broccoli and fenugreek seeds will also be useful. They successfully protect the heart from high cholesterol.
Eggplant also deserves its place among cholesterol-lowering foods. It helps reduce oxidative stress, which in turn leads to high cholesterol levels.
Cocoa and dark chocolate will take care of your good health. And while it sounds too good to be true, the statement is completely true. Consume the highest percentages of dark chocolate (75-85%). Thus bad cholesterol levels will be reducedand those of the good - increased.
Consumption of quinoa can reduce the risk of heart disease by raising levels of good and lowering those of bad cholesterol. This is due to the many fibers, vitamins and antioxidants contained in quinoa. In addition, its consumption improves blood flow in the body.
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10 Foods That Lower Cholesterol
Heart disease is the leading cause of death worldwide. The good news is that they can be avoided by following a few simple rules. One of the factors that depends on us - diet. It is responsible for maintaining high or low cholesterol. And here are the best cholesterol lowering foods .
Foods That Lower Insulin Levels
All citrus fruits - grapefruit, pomelo, oranges, tangerines, lemons and limes significantly reduce insulin levels, which, in turn, reduces a person's desire to eat something. So you can refrain from another dose of desserts to calm the nerves during working hours.
The Magic Samardala Lowers The Levels Of Bad Cholesterol
Samardala is a traditional Bulgarian herb that most people know is used to make colorful salt. It plays a major role in the specific aroma of many people's favorite spice. Samardala is most common in the Balkans, although it is known in some countries in Asia.
Northern Diet Lowers Bad Cholesterol Levels
The northern diet is an alternative to the popular Mediterranean diet, and in this diet the consumption of meat is allowed, but not of confectionery. On the other hand, we should eat fruits, vegetables and nuts every day. The northern diet does not offer impressive weight loss, but from its application you can lower the levels of bad cholesterol in your body.
How To Lower Cholesterol Naturally?
If you want to lower cholesterol your key can just change your morning meal. Replacing your breakfast with two servings of oats can lower LDL (bad) cholesterol by 5.3% in just 6 weeks. The key is beta-glucan - a substance in oats that absorbs LDL, which is then excreted from your body.
