Many people have high cholesterol and are unaware of it. To know if you are within this group, it is best to have blood tests to determine whether or not the levels are very high. Cholesterol is a fat, or also known as a lipid which is found in its natural state in our body.
Cholesterol is present in the brain, nerves, blood, bile and liver, both in humans and animals, for this reason, when high levels of cholesterol are detected in the body they do not recommend the consumption of foods of animal origin to lower its rate.
Team up with the following foods to control cholesterol
Diet can lower our cholesterol considerably without the need to opt for specific medications, and here as we reward natural treatments, we will talk about which ones are the best for eliminate that LDL and increase the good HDL cholesterol.
Eat Fish
The key lies in omega 3, a fantastic component that dissolves high cholesterol and triglycerides in the blood. You can take the tuna, mackerel, sardines, herring and trout, In other words, opt for blue fish.
Eat fiber
Taking plant fibers, especially soluble fiber, is ideal and fantastic for controlling high cholesterol, because this way the large amounts of fat are released and eliminated through the stool. You can find them in legumes, oats, barley, or fruits like apples. The most recommended is the brown rice and oat bran.
Fruit and vegetable smoothies
Green smoothies composed of fruits and vegetables if they are taken in the middle of the morning or for a snack will help our body to get rid of that high cholesterol, they can be prepared only with fruits or combining them with a vegetable. The important is introduce those vegetables and fruits into our diet and without sweetening us.
Soybean
Several studies conducted among soy consumers have given a clear view that consuming 25 grams of soy protein daily helps reduce blood cholesterol by 10%. This portion would be equivalent to two or three servings of soy milk or tofu.
Nuts
Do not forget to introduce the nuts in your daily diet, particularly walnuts, which by consuming three servings daily reaches the equivalent of taking the necessary amount of fiber.
Olive oil
Experts Recommendn two tablespoons of olive oil dailyThis will make the bad cholesterol disappear gradually without actually modifying the good one.
Change your habits
Habits are the basis to be able to fight against bad cholesterol, you have to have a good diet and lead a good healthy lifestyle, to avoid and prevent bad cholesterol, but if you take care of yourself,You will increase both the quality of life.
- If you are a smoker and you are diagnosed with high cholesterol, quit. Tobacco use lowers the levels of good cholesterol, which increases the levels of forming blood clots. Smokers are blamed for cardiovascular problems, heart attacks or strokes.
- Avoid excess alcohol. In the same way as tobacco, alcohol increases the level of triglycerides in the blood, thus putting you at risk of cardiovascular diseases.
- Exercise three times a week. Leading a sedentary life will not help you eliminate this cholesterol, so we recommend three sessions a week of a sport that you like or at least walking 30 minutes a day.
- Change the diet. Junk food can perfectly disappear from your diet, it inevitably increases cholesterol levels. So avoid french fries, hamburgers, fried and battered foods, sausages with high levels of fat, etc.
With all this, you are now more prepared to deal with and put an end to bad cholesterol in the blood. Try to change your eating habits, do a little diet and exercise and you will see how in a month your levels will have dropped until you become healthier.