Simple Habits.. Get Rid of High Cholesterol

cholesterol If untreated, it can lead to serious health problems over time, increasing the risk of heart disease, stroke, and premature death.

And nutrition experts recommend, following certain habits, or making adjustments to DietTo reduce high cholesterol, along with medications that may be necessary in some cases, after consulting a doctor, exercise or walk.

Recommended dietary habits include:

Start your day with oatmeal

If you want to start each day with a healthier foot, try making oatmeal Part of the breakfast routine, because "Beta-glucan is a soluble fiber found in oatmeal, which helps lower bad cholesterol LDL It can make you feel full.

Increase your intake of unsaturated fats

While saturated fats can increase your cholesterol level, adding some unsaturated fats Adding to your diet may have the opposite effect.

Unsaturated fats are beneficial, as they lower total cholesterol and blood pressure, while still providing energy for the body "it this" Health food specialist.

Close fish Rich in omega-3s, such as salmon and tuna, nuts such as almonds, Brazil nuts and walnuts, and vegetable oils, including those of sunflower, olive, corn and walnuts, are all good sources of unsaturated fats..

Focus on plant-based protein sources

If you eat a diet rich in meat, adding a few vegetarian dishes to your meal can help control your cholesterol levels quickly..

And nutrition expert Kristen Fleming quoted a study published in the American Journal of Clinical Nutrition, saying: "A vegan lifestyle not only helps you shed extra pounds, but it also helps lower bad cholesterol, and in doing so can significantly reduce the risk of heart diseases such as high blood pressure and heart disease.".

Increase your fiber intake

help fiber Makes you feel full and lowers cholesterol. In this regard, nutrition expert Eliana Kaidanian said: "In general, you should get as high in fiber as possible. Soluble fiber is powerful because it has the ability to absorb cholesterol into the bloodstream, especially since it can bind to cholesterol in the gut and prevent its absorption.".

intermittent fasting

If you suffer from high blood cholesterol, exercise intermittent fasting It may be the easiest way to get lower cholesterol numbers in a shorter time.

Research has shown that intermittent fasting may be a strategy to lower total and LDL cholesterol, and raise HDL cholesterol.

And nutrition expert Dawn Jackson Plattner advised those wishing to try intermittent fasting to try the system, which is based on eating for 8 hours a day, and only drinking water for 16 hours.

“>

It can lead to a higher rate cholesterol If untreated, it can lead to serious health problems over time, increasing the risk of heart disease, stroke, and premature death.

And nutrition experts recommend, following certain habits, or making adjustments to DietTo reduce high cholesterol, along with medications that may be necessary in some cases, after consulting a doctor, exercise or walk.

Recommended dietary habits include:

Start your day with oatmeal

If you want to start each day with a healthier foot, try making oatmeal Part of your breakfast routine, because “beta-glucan is a soluble fiber found in oatmeal, which helps lower bad cholesterol.” LDL It can make you feel full.

Increase your intake of unsaturated fats

While saturated fats can increase your cholesterol level, adding some unsaturated fats Adding to your diet may have the opposite effect.

Unsaturated fats are beneficial, as they lower total cholesterol and blood pressure, while still providing energy for the body, according to the “It This” website, which specializes in healthy foods.

Close fish Rich in omega-3s, such as salmon and tuna, nuts such as almonds, Brazil nuts and walnuts, and vegetable oils, including those of sunflower, olive, corn and walnuts, are all good sources of unsaturated fats..

Focus on plant-based protein sources

If you eat a diet rich in meat, adding a few vegetarian dishes to your meal can help control your cholesterol levels quickly..

And nutrition expert Kristen Fleming quoted a study published in the American Journal of Clinical Nutrition, saying: “A vegetarian lifestyle not only helps you get rid of excess weight, but also helps reduce harmful cholesterol, and when doing so can reduce the risk of heart disease such as High blood pressure and heart disease.”

Increase your fiber intake

help fiber Makes you feel full and lowers cholesterol. In this regard, nutrition expert Eliana Kaidanian said: “In general, you should get as high a fiber as possible. Soluble fiber is powerful because it has the ability to absorb cholesterol into the bloodstream, especially since it can bind to cholesterol in the intestine and prevent its absorption.” .

intermittent fasting

If you suffer from high blood cholesterol, exercise intermittent fasting It may be the easiest way to get lower cholesterol numbers in a shorter time.

Research has shown that intermittent fasting may be a strategy to lower total and LDL cholesterol, and raise HDL cholesterol.

And nutrition expert Dawn Jackson Plattner advised those wishing to try intermittent fasting to try the system, which is based on eating for 8 hours a day, and only drinking water for 16 hours.

.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.