diet with low cholesterol: 10 The best way to lower blood cholesterol
Cholesterol is a type of fat that can precipitate in your blood vessels and block them. If the blockage occurs in the delicate blood vessels of the heart, it can cause ischemic heart disease and eventually myocardial infarction.
According to the researchers, you can help lower your blood cholesterol by reducing the consumption of bad fats and high salt foods and sugary drinks.
Traditional medicine and useful foods can be used to reduce bad blood cholesterol in both HDL and LDL types. The Fastest Way to Lower Bad Blood Cholesterol in Your Diet to Keep Your Body Healthy.
Control or treat bad cholesterol in your blood with regular diets and foods
Bad cholesterol (LDL) that builds up in the arteries is one of the major risk factors for cardiovascular disease. Even though this problem can have serious consequences without showing any symptoms or lack of control. High cholesterol levels include levels equal to or higher than 200 mg/dl. In addition, when levels go above 250, the problem becomes even more serious.
What causes high cholesterol?
Can we control it with diet?
While many cases come from genetics, dietary changes are the greatest means of regulating cholesterol levels. In addition to thoroughly studying this part of delicate health for a full awareness of the symptoms, symptoms and home treatment of bad blood cholesterol, or with a diet to control bad cholesterol, physical activity is also important to combat the effects of a sedentary lifestyle. In addition, we should avoid tobacco and alcohol.
What is Cholesterol?
Cholesterol is a fatty substance that we need to live for. In addition to forming part of cell membranes, this precursor is essential for several hormones, bile acids, vitamin D and other substances. Cholesterol mainly comes from organs such as the liver and intestine. In addition, your body also absorbs blood cholesterol from a regular diet. When cholesterol builds up in the artery wall, it excites the area and encourages atheroma plaque. These are responsible for conditions such as atherosclerosis. Some diseases are linked to heart attacks, liver and kidney problems, arterial atherosclerosis.
Risk Factors and Causes of Increased Bad Blood Cholesterol
In many cases, very high cholesterol comes from genetics. This situation can affect different family members or parents can pass it on to their children. In such cases, the body produces more “cholesterol” than it needs. As a result, cholesterol is difficult to control.
Other relevant factors include:
- Poor eating habits
- A diet high in saturated fat and sugar
- Obesity or diabetes
- Tobacco consumption
- Lack of movement
- Diet to regulate cholesterol levels
In order to design a proper diet to control cholesterol levels, we need to keep in mind some basic factors:
- Patient age
- Current health status
- Weight and possible metabolic disorders
Keep in mind these factors, we should build a diet based on healthy foods. Nutrition should meet the body’s needs; at the same time, the diet should limit certain animal products. To the extreme, these products can increase LDL.
Foods you should avoid to reduce and prevent bad blood cholesterol:
- Red Meat
- High-fat cheeses
- Burnt foods
- Fried foods
- Foods that contain hydrogenated oils or fats
- Sugar and confectionery
Suggested foods to lower cholesterol:
- Whole grains (barley, rice)
- (Beans, Peas, Lentils)
- Fruits and vegetables
- Unsaturated fats (olive oil, avocado oil, seeds)
- Omega 3 fats or fish oil
- Meat (chicken or turkey)
Suggested menu for adjusting cholesterol
There is plenty of food for people who need to regulate bad cholesterol levels. However, as we mentioned earlier, given that there are some early recommendations for lowering LDL, we would like to propose the following balanced and delicious menu.
- Barley and milk fat, fruit
- Black coffee
- Wheat bread with olive oil and slices of tomato
- Small wheat bread and canned fish sandwich
- Roasted kernels (not fried, without salt)
- Lentils and brown rice, salad
- Spanish mackerel
- A small piece of avocado
- Low-fat yogurt with brain
- Steamed and fried vegetables
- A piece of peach
- Natural fat-free yogurt with nuts or seeds
Other Bad Cholesterol Control (LDL) Habits
Diet is the key to controlling bad cholesterol. However, you should also work on other habits to complete a healthy diet.
Exercising regularly prevents high cholesterol. Be active every day, or exercise at least once a week. Walking, running, or doing any cardiovascular activity can help lower bad cholesterol. Try combining these exercises with endurance exercises.
While tobacco use does not increase LDL levels, it does affect good cholesterol (HDL) production. As a result, it interferes with the processes of maintaining high cholesterol.
Either way, a healthy diet, and exercise are essential to achieving a healthy weight. We must fight the harmful effects of being overweight or obese.
Do recent results show high cholesterol levels? Although you may not feel bad, the body can spread related diseases. Try all lifestyle tips to combat high cholesterol levels.
The best way to lower blood cholesterol
1. Drink water
Research shows that drinking five or more glasses of water a day lowers cholesterol and reduces the chance of heart disease by 50 to 60 percent.
2. Walk 30 minutes a day
Studies by Mayo Clinic researchers show that 30 minutes of walking a day plays an effective role in lowering cholesterol and lowering the risk of heart disease.
3. Eat grapefruit
Daily consumption of one grapefruit reduces blood cholesterol by 11%. In addition to reducing cholesterol, it helps to lose weight and has anti-cancer properties and eliminates sleep disturbances.
4. Use bran in meals
Cereals and fiber and bran reduce heart disease death by 20%.
5. Don’t overlook green tea
Green tea is one of the most effective foods in lowering cholesterol.
6. Eat a lot of salads
Use green leafy vegetables and eat a lot of salads
7. Don’t eat butter and fatty foods
Fatty foods increase cholesterol levels rapidly.
8. Eat nuts
Nuts are the best snack and reduce the risk of heart disease by 30%.
9. Look at the labels
Before buying, read the food label carefully and avoid fatty foods such as mayonnaise.
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