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lower cholesterol by diet

5 Foods To Lower Bad Cholesterol

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Contents

5 Foods To Lower Bad Cholesterol

Eating is a double-edged sword that can trigger cholesterol levels if it is unbalanced. However, if it is balanced, it will help a healthy heart.

Remember that there are two types of cholesterol. The good one (HDL) and bad (LDL) cholesterol, the LDL, refers to high-density lipoproteins that transport fat to tissues for use. In excess, it is harmful because it can clog the arteries.

High cholesterol is a health problem that concerns many adults and older adults, who cannot control their LDL values. Lowering it is essential to reduce the chances of a heart attack.

To have good cardiovascular health, the Mayo Clinic recommends including the following foods in the diet:

1. A small bowl of oatmeal

This cereal contains beta-glucan and water-soluble fiber that can potentially decrease LDL that circulates in the body. According to a study published in the American Journal of Clinical Nutrition, 3 grams per day is enough to achieve this goal.

You can add it in smoothies or consume it cooked. If you add fruits, like a banana, you will get even more fiber.

2. Fish and omega-3 fatty acids

Fatty fish (tuna, salmon, trout, mackerel) have high levels of omega-3. It can reduce triglycerides as well as the risk of blood clots. The American Heart Association suggests consuming at least two servings of baked or roasted fish every week.

An excellent and effective solution to introduce Omega-3 in your system is by using supplements.

3. An Apple Or Better Two

One of the benefits of this fruit is to slow down the oxidation of LDL cholesterol. This is due to the antioxidant polyphenols found in your skin. So when you eat it, don’t peel it. You can alternate its consumption with pears.

4. Nuts

It is a pleasure to consume them. A handful of nuts (25 grams) of nuts, almonds, among others, and a tablespoon of chia seeds in your yogurts or salads provide the fiber that helps eliminate cholesterol.

A handful of nuts will prevent the formation of fat deposits in your body.

5. Vegetable sterols

If possible, you should consume the vegetable sterols that are natural origin from fruits, vegetables, whole grains, or extra virgin olive oil. Virgin olive oil significantly reduces LDL. You can add it to salads and use it as a butter substitute to spread the meat or as a sauce to dress the bread.

Other products that you can include in the diet are avocado, green tea, watermelon, lemon, whey protein powder sold in health food stores.

Takeaway

Over time, you have to get out of bed as well. Exercising can help raise HDL cholesterol. Also, ride more by bike, do some favorite sport, or do a quick walk after lunchtime. Any activity helps, including walking down the stairs instead of using the elevator. To be motivated, you can search for an exercise partner or join a group (or take a look at some home workouts).

Finally, you must reduce the consumption of saturated fats and zero ‘trans’ fats. That is why you should limit red meat, sausages, and whole dairy products; and avoid processed, pre-cooked products, cookies, and industrial pastry. And of course, do exercises (you can take a look at some equipment for workout).

 

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