2023-05-18 09:03:00
The problem of high cholesterol can increase the risk of death as a leading cause of cardiovascular disease. And to make matters worse, high cholesterol often has no symptoms. Many people therefore do not know their own health status whether they are actually having a problem or not.
Cholesterol is a fat-like substance produced by the liver and circulates within the blood. Cholesterol can also be found in meat, dairy, and saturated fat foods. Experts recommend that we try to eat foods that contain less trans fats. Because these foods can cause the body to have excess cholesterol. and if we can change the diet It can help reduce cholesterol as well.
5 Diet Changes to Help Lower Cholesterol
1. Cut down on meat and fatty dairy products.
Saturated fat is found in animal products such as ground beef, pork and other lean meats, as well as fatty milk, cream and butter, which are all important contributors to high blood cholesterol levels. LDL or bad cholesterol And these cholesterols can increase your risk of heart disease, so if you reduce your consumption of meat and dairy products that contain these saturated fats, you can. It will help lower blood cholesterol levels.
2. Limit your consumption of butter and oil.
Coconut oil, palm oil and animal oil including butter and margarine It is a source of saturated fat and should be eaten sparingly. may turn to consume sunflower oil Olive oil and avocado which contain monounsaturated fats which are good for heart health This type of fat can help lower cholesterol levels and can also increase your intake of good fats.
3. Eat More Omega 3s
Omega 3s are found in nuts, seeds and seafood. Omega-3 fatty acids can help fight inflammation. which is the cause of cardiovascular disease This fatty acid is found in flaxseeds and chia seeds. It is also found in fatty deep-sea fish such as salmon, tuna, mackerel, trout, sardines and anchovies. If you don’t like fish, try plant sources of fatty acids like seaweed.
4. Add More Fiber
Fiber, especially soluble fiber, can help lower cholesterol levels. This is because fiber can bind to cholesterol and help flush it out of the body before it is digested and absorbed. Fiber can be increased by eating fruits and vegetables such as leafy greens, nuts, whole grains, apples, oranges, prunes and broccoli, as well as whole fruits. It’s also a great way to add fiber to your diet.
5. Eat colorful fruits and vegetables.
Eating a variety of fruits and vegetables can help lower cholesterol levels. Try to eat at least 5 different colored vegetables each day, as vegetables contain phytosterols. It works the same way as soluble fiber. It also contains Plant Stanol, which can help prevent the absorption of dietary cholesterol. The cholesterol will be excreted as waste from the body.
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#Diet #Cholesterol #eat #fat #blood