Cholesterol is a substance that circulates in the blood similar to fats; it is specially produced by the liver from the fats you consume.
The more cholesterol there is in the blood, the more it deposits on the artery walls, progressively preventing blood flow.
Basically, cholesterol comes in two assortments: low-thickness lipoprotein (LDL) and high-thickness lipoprotein (HDL). Both of these sorts are essential for the human body, however, there should be an equilibrium.
LDL assists fats with working in the body to create different chemicals and vitamin D, however, an excess can make fat cabin in conduit walls, bringing about elevated cholesterol and serious medical issues.
Diabetes and genetic factors can also contribute to increased cholesterol levels, which highlights the importance of routine medical checkups.
What helps reduce bad cholesterol?
You must alter some behaviors in order to lower bad cholesterol, such as:
- Limit your salt intake since it may damage your heart and raise blood pressure the more salt you eat;
- Use additional caution while consuming sweets. When consumed in excessive amounts, it raises the risk of heart disease and causes obesity;
- Practice physical exercises;
- Avoid alcoholic beverages and cigarettes.
What foods reduce bad cholesterol?
The best way to reduce bad cholesterol is through diet. See below which foods can lower cholesterol levels:
1. Oats
The first simple step to lowering cholesterol is to consume a bowl of oatmeal in the morning. Include a banana or some strawberries. The suggested measure of fiber each day is 20 to 35 grams, with something like 5 to 10 grams coming from solvent fiber.
2. Garlic
The gamble of atherosclerosis is lower with the assistance of garlic, as it lessens awful cholesterol (LDL) and fatty substance levels. Typically, one clove of garlic daily is sufficient to assist with controlling cholesterol levels.
3. Green tea
Green tea helps regulate cholesterol levels, especially “bad” LDL cholesterol due to its powerful antioxidant action.
The ideal is to consume this tea two to four times each day. For those experiencing hypertension, the suggestion is to consume something like three cups of green tea each day.
4. Legumes
Beans are especially wealthy in dissolvable fiber. They likewise take some time for the body to process, which causes you to feel fuller in the wake of eating.
This is one reason why beans are a strong partner for the individuals who need to get in shape, as they ensure a sensation of satiety for longer in the wake of consuming them.
Lentils, peas, and chickpeas additionally have properties that assist with lessening LDL cholesterol. As a general rule, vegetables are wellsprings of dissolvable fiber, which makes their processing more slowly.
5. Eggplant
This vegetable is low in calories and an extraordinary wellspring of dissolvable fiber.
6. Oilseeds
Chestnuts and nuts, such as nuts, cashews, almonds, hazelnuts, and walnuts, are oilseeds. They have significant concentrations of antioxidants, which help combat cellular aging.
To avoid overindulging in nuts, which are quite high in calories, limit yourself to just two or three at most, every other day.
7. Cinnamon
The ingredient used in traditional sweets such as hominy and curau is also a great ally to combat high cholesterol.
8. Vegetable oils
Using liquid vegetable oils instead of butter or oil when cooking helps reduce LDL. Examples of these oils are:
- Canola;
- Sunflower;
- Safflower;
- Between others.
9. Apples, grapes, strawberries, citrus fruits
These natural products are incredible wellsprings of gelatin, a sort of dissolvable fiber that brings down LDL.
10. Soy
Drinking soy and food varieties derived from it, for example, tofu and soy milk, is a strong method for bringing down cholesterol.
11. Pisces
Eating fish a few times each week can bring down LDL in two ways: by supplanting meat, which contains soaked fats that raise LDL, and by giving omega-3 fats, which lower LDL. Omega-3 lessens blood fatty substance levels and safeguards the heart.
12. Dark chocolate
In its production, dark chocolate uses more cocoa powder, less sugar, and milk. This balance of ingredients gives the food a bitterer flavor, while improving its quality and providing a series of health benefits, such as reducing bad cholesterol.
13. Seeds
Like flaxseed, sunflower, and sesame.
What causes bad cholesterol to increase?
Cholesterol levels may be related to lifestyle factors such as:
- Unhealthy eating;
- Smoking ;
- Sedentary lifestyle;
- Obesity.
However, it can also be linked to genetic problems, often known as familial hypercholesterolemia (FH). Foods that increase cholesterol include:
- Processed foods (chocolate, ready-made sauces, margarine, packaged cookies and ice cream;
- Fast food;
- Fatty meats (pork, beef, chicken and lamb);
- cold cuts and sausages, such as salami, ham, Moraxella, and sausages;
- Dairy products with added fat, such as whole milk, yogurt with added fat, yellow cheeses, cream, and butter;
- Fried foods (French fries, pastries, snacks).
Don’t forget to seek medical help, other specialized professionals and carry out tests to assess your cholesterol levels. You can maintain your body’s balance for a healthy life by combining proper nutrition with physical activity.