Cholesterol is a type of fat that is normally found in the body as part of cell membranes and lipoproteins. It is also an important constituent of the bile that is secreted by the gallbladder and plays an important role in fat digestion.
The Spanish Heart Foundation explains that the sun’s rays transform cholesterol into vitamin D to protect the skin from chemical agents and prevent dehydration, and also argues that it is from this fat that some hormones are formed.
However, high cholesterol levels increase the risk of heart disease, as this substance can adhere to the walls of the arteries, preventing the normal flow of blood.
To keep the levels of this substance regulated, the diet is decisive, as well as the practice of exercise.
One option that those who suffer from these health problems have, can choose to consume lettuce tea, as it is a source of potassium, magnesium, iron, calcium, zinc and phosphorus, in addition to having vitamins A, C, B1, B2, niacin and B6.
And according to the portal Terrathis drink helps stabilize and reduce the levels of bad fat in the arteries and reduces the probability of suffering from some cardiovascular diseases.
Additionally, work on habits that improve your lifestyle, such as quitting smoking, losing weight, and reducing alcohol consumptionindicates the clinical research institute Mayo Clinic.
Increased physical activity
Physical activity can help regulate cholesterol levels. Exercise contributes to the increase in high-density lipoproteins (HDL cholesterol), known as the “good” cholesterol. Ideally, get at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Give up smoking
Mayo Clinic experts indicate that avoiding cigarettes has almost immediate effects. Within 20 minutes of quitting, blood pressure and heart rate recover from the cigarette-induced peak.
Likewise, after three months blood circulation and lung function begin to improve and one year after not smoking, the risk of heart disease is half that of a smoker.
Consume omega-3 acids
These acids are a type of healthy lipids that help clean the bad cholesterol (LDL) from the arteries, increasing the levels of the so-called good cholesterol (HDL). These are not produced naturally in the body, but can be absorbed through the consumption of various foods that contain them, according to information from the Better Health portal.
Some foods that offer omega-3 fatty acids are cold-water fish; flax, chia and sesame seeds; nuts, wheat germ, shellfish, broccoli and cabbage.
Lose weight
Having a few extra kilos, even if they are few, contributes to raising cholesterol levels. For this reason, changes in eating habits are key.. It is important to limit the consumption of sugary drinks, for example, as well as saturated fats and increase the intake of fruits and vegetables, which not only provide vitamins and minerals, but also contain fiber and other nutrients that are beneficial to health. In parallel, it is essential to exercise.
eat more fiber
Soluble fiber is one of the essential nutrients that help reduce the absorption of cholesterol in the intestine, preventing it from accumulating in the blood. This plays an important role in the digestive process, in addition to being necessary for optimal cardiac and circulatory function. Fiber can be obtained from whole grains, fruits and vegetables, seeds and nuts, legumes, algae, and tubers.
moderation in alcohol
If a person consumes alcohol, they should do so in moderation. For healthy adults, this means up to one drink a day for women of all ages and men over 65, and up to two drinks a day for men under 65. Too much alcohol can cause serious health problems, including high blood pressure, heart failure and stroke, says the Mayo Clinic.