Bad cholesterol : Top Tips About Bad Blood Cholesterol And 9 quick methods
Control or treat your bad cholesterol with diet and natural foods :
Bad cholesterol (LDL), which grows in the arteries, is a major risk factor for cardiovascular disease.
Even though this problem can lead to serious consequences without showing any symptoms or lack of control.
High cholesterol levels include levels equal to or greater than 200 mg / dl.
In addition, the problem becomes even more serious when levels above 250 rise.
What causes high cholesterol?
Can we control it with diet?
While many things come from genetics, dietary changes are the biggest tool for regulating cholesterol levels.
This section of Updatebody for full awareness of the symptoms, and home remedies for bad cholesterol, or along with 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.
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 intestines.
In addition, your body also absorbs blood cholesterol from a normal diet.
When cholesterol builds up in the arterial wall, it stimulates this area and encourages plaque atheroma.
These are responsible for conditions such as atherosclerosis. Some diseases are related to heart attacks, liver and kidney problems, and atherosclerosis.
Risk factors and cause of high blood cholesterol
In many cases, very high cholesterol stems from genetics.
This condition can affect different members of the family 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 related factors include:
Poor eating habits
A diet rich in saturated fats and sugar
Obesity or diabetes
lack of movement
Diet to regulate cholesterol levels
In order to design a proper diet to control cholesterol levels, we must remember some basic factors:
Current state of health
Weight and possible metabolic disorders
Remember these factors, we must build our diet based on healthy foods.
Nutrition of these foods should meet the needs of the body;
At the same time, the diet should limit certain animal products.
To the extreme, these products can increase LDL.
Foods to avoid to lower bad cholesterol:
High fat cheeses
Foods that contain hydrogenated oils or fats
Sugar and sweets
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 regulating cholesterol
There is a lot of food for people who need to regulate bad cholesterol levels.
However, as mentioned earlier;
Given the basic recommendations for lowering LDL, we want to suggest the following balanced and tasty menu.
Barley and low-fat milk, fruit
Wheat bread with olive oil and tomato slices
In the middle of the morning
Small wheat bread and canned fish sandwich
Roasted nuts (not fried, no salt)
Lentils and brown rice, salad
Small slices of avocado
Low fat yogurt with marrow
Fried and steamed 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.
Exercising regularly prevents high cholesterol.
Be active every day, or exercise at least once a week.
Walking, running or doing any kind of cardiovascular activity helps lower bad cholesterol.
Try to combine these exercises with endurance exercises.
While tobacco use does not increase LDL levels, it does affect the production of good cholesterol (HDL).
As a result, it interferes with the processes of maintaining high cholesterol.
In any case, a healthy diet and exercise are essential for achieving a healthy weight.
We must fight the harmful effects of overweight or obesity.
Do recent results show high cholesterol?
Although you may not feel bad, the body can spread related diseases.
Try to use all lifestyle tips to fight high cholesterol.
The best way to lower blood cholesterol
- Drink water
Research shows that drinking five or more glasses of water a day lowers cholesterol and reduces the risk of heart disease by 50 to 60 percent.
- Walk 30 minutes a day
Studies by researchers show that 30 minutes of walking a day is effective in lowering cholesterol and reducing the risk of heart disease.
- Eat grapefruit
Daily consumption of one grapefruit reduces blood cholesterol by 11%.
In addition to lowering cholesterol, this fruit helps to lose weight and has anti-cancer properties and eliminates sleep disorders.
- Use bran in meals
Cereals and fiber-rich foods reduce deaths from heart disease by 20 percent.
- Do not neglect green tea
Green tea is one of the most effective foods in lowering cholesterol.
6- Eat a lot of salad
Eat green leafy vegetables and eat lots of salads
7- Do not eat butter and fatty foods
Fatty foods increase cholesterol quickly.
8- Eat nuts
Nuts are the best snack and reduce the risk of heart disease by 30%.
9- Pay attention to the labels
Before buying, read the food label carefully and do not bring fatty foods such as mayonnaise into the house.