Healthy Habits that Lower Cholesterol
Cholesterol is a sterol found in animal fat that is also produced in the body by the liver. In fact, 70 percent of people with high cholesterol are because their bodies make cholesterol, so diet control is very important, although medication is also needed. Now it’s just a matter of maintaining normal cholesterol levels through a balanced diet.
Cholesterol is essential because it is part of the cell membranes of the body’s cells, blood, and nervous system. It plays an important role in metabolism as it is a precursor of various hormones and is also involved in the synthesis of bile acid and vitamin D.
There are two kinds of cholesterol, “good” and “bad.” So-called low-density lipoprotein (carrier) cholesterol, which travels through the blood to reach cells, is considered “bad.” On other hand, HDL cholesterol is considered “good” because it reaches the liver and is expelled from the body.
Too much LDL cholesterol is dangerous because it builds up in artery walls, constricting their diameter and forming so-called atherosclerotic plaques, leading to atherosclerosis, a serious disease that can lead to heart attacks. HDL cholesterol is just the opposite: It prevents fat deposits and keeps arteries clean.
High cholesterol in the body is usually caused by an unbalanced diet rich in saturated fat, genetic factors, and a lack of exercise.
Which Foods Help Control Cholesterol Levels?
Beans, oats, apples, carrots, olive oil, avocados, almonds, nuts, garlic, Onions, seafood (especially fats), fruits and vegetables rich in vitamin C and beta-carotene, grains rich in soluble fiber, moderate alcohol consumption.
These foods, if prepared in a healthy way, can be very effective in lowering cholesterol levels. Examples: vegetables and lean meats. Soybeans are considered the most effective legumes because they have been shown to lower cholesterol levels by up to 12%. This is because foods such as tofu, soy milk, tofu, soy milk protein, and tempeh contain soy protein (not soy sauce or oil).
If you eat a balanced, varied, and healthy diet, 60 grams of oat bran per day can lower LDL cholesterol by 16 percent. The substance that lowers cholesterol levels is called beta-glucan, a soluble fiber that works by inhibiting cholesterol absorption and removing it from the bloodstream, thus inhibiting cholesterol production.
- Garlic, whether raw, cooked, fresh, pickled, or soaked, can lower cholesterol levels. This powder has no therapeutic effect.
- Fatty fish are often rich in omega-3, which can help raise HDL cholesterol levels and lower LDL.
- Apples and foods rich in pectin, a type of fiber, help lower cholesterol.
- Other foods are olive oil, avocado, strawberries, carrots, grapefruit, nuts and almonds, wine, grapes, and seafood. In addition to a balanced diet, exercise is also important for maintaining appropriate cholesterol levels.
Healthy Habits That Lower Your Cholesterol
Therefore, In order to lower your cholesterol levels, you need to include certain foods in your diet. On the other hand, reducing your intake of sausages and red meat and increasing your intake of omega-3 rich fish will help lower your blood cholesterol. Also, eat foods rich in fiber, whole grains, and legumes to prevent absorption of this nutrient.
On the other hand, some foods should be avoided, such as high-sugar foods and fried foods, because they will raise the cholesterol level in the body, which is harmful to your health. Try to eat vegetable oils such as olive oil, sunflower oil, and canola oil, and make sure that the majority of what you eat is low or no cholesterol.
Finally, it is important to exercise and eat a good diet. On the other hand, it is also important to reduce the consumption of alcohol and tobacco. Remember, good habits enrich all aspects of life.