Cholesterol
Cholesterol is the essential fat that helps the body perform its functions, such as helping the glands to produce hormones, help the liver produce yellow juice, and maintain structural cells in the body. However, many types of cholesterol expose you to many health risks. Levels of bad cholesterol in your blood by some changes in your lifestyle, but if these methods do not work, you should see a doctor, as high cholesterol puts you at real risk.
How To Lower Cholesterol
Cholesterol is an essential part of a balanced diet, but not all cholesterol is one. LDL, a low-density lipoprotein, also known as bad cholesterol, tends to accumulate in the coronary arteries, (HDL), which contributes to reducing the risk of heart disease and strokes by reducing the rate of harmful cholesterol in the body, and to balance these two types to avoid risks, Here are some tips:
- Reduce the intake of animal-derived foods that are high in cholesterol content, including red meat, poultry, oysters, eggs, milk and dairy products, as well as avoid eating foods that contain unsaturated or saturated fats. They cause increased levels of LDL ), And keep the amount of fat ranging from (22-35)% of the total calories daily, fat is an essential part of the diet, and contains many vitamins also, but must be taken in a moderate amount.
- Foods containing healthy fats are tofu, soy cheese, fish such as tuna, salmon, mackerel, avocados, nuts such as walnuts, nuts, beans, vegetable oils such as olive oil, sunflower oil, and flax seed oil.
- Foods containing bad cholesterol are fried foods, cakes, biscuits, and large amounts of milk and cheese.
- It is recommended to use olive oil in food preparation, instead of butter or obesity, they are high cholesterol, while olive oil contains antioxidants that reduce the level of harmful cholesterol.
- Eat complex carbohydrates, they are rich in vitamins, minerals, and fiber, such as bran bran, cabbage, legumes, and reduce the simple carbohydrates such as table sugar, and alcohol.
- Taking green tea, a clinical study suggested that drinking green tea may help lower cholesterol, and triglycerides in the blood; it prevents the intestine from absorbing cholesterol.
- Add garlic to your food, as well as vinegar play an important role in lowering cholesterol in the blood, and advise you to drink vinegar before eating.
- Exercise and reduce your weight.