2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Maintaining low serum cholesterol levels is especially important for health - especially the heart and blood vessels, because the high amounts of so-called. Bad LDL cholesterol is a major cause of atherosclerotic changes in blood vessels.
About 25% of cholesterol is obtained by the body from food, and the rest is synthesized by itself.
- Eat more foods that help increase the level of good (HDL) cholesterol, such as fish fat, garlic, fruits and vegetables, fiber (fiber), whole grains.
- Increase the consumption of fish oil (mackerel, salmon, sardines, herring and tuna), because they contain omega 3 fatty acids, which in turn prevent the accumulation of plaque in the arteries and protect the blood from clotting.
- Drink 2-3 liters of water a day, because water helps increase fiber in food. Fiber stimulates the production of good cholesterol, and in addition the body absorbs fat faster.
- Do not eat saturated fatty acids (animal fats) because they speed up the process of producing bad cholesterol. It is not necessary to completely exclude them from your menu, but limit their amount and always consume them with fiber and water, preferably (for example, cheese with wholemeal bread and a glass of water).
- Include garlic in your diet because it protects blood vessels from bad (LDL) cholesterol.
- Make sure the food you eat is rich in antioxidants and nutrients - including vitamin C, beta carotene (vitamin A), vitamin E and selenium. They are found in the greatest amount in prunes and some other dried fruits, as well as in fresh fruits and vegetables. They prevent bad cholesterol from settling in the blood vessels.
- Increase the intake of unsaturated fats, because a diet rich in these ingredients protects against cardiovascular disease, some cancers, and is a prerequisite for longevity.
- Reduce the use of foods that reduce the level of good cholesterol. In the first place, these are margarines and cooking fats (the only exception is olive oil). Some vegetable fats, such as sunflower oil, which is dominated by polyunsaturated fats, produce fatty acids when heated.
- If you are overweight, if you lose a few extra colligrams will help produce good cholesterol.
- Drink a glass, two of wine or beer a day, because they are rich in antioxidants and help produce good cholesterol, and for blood vessels - not to precipitate bad cholesterol.
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