Cholesterol A substance similar to fat is found in many food items, which the body needs to produce hormones and yellow acids that help digest fat. There are three types of cholesterol such as LDL cholesterol, which causes arterial stenosis, and beneficial HDL cholesterol, which helps remove harmful cholesterol from the arteries, The last type is triglycerides.
The increase in cholesterol in the blood to the formation of material accumulate in the arteries leads to the occurrence of the so-called narrowing of the arteries and then hardened, or the incidence of some serious diseases such as heart disease, angina and heart attack.
One of the most important factors to help with high cholesterol is family history, diabetes, smoking, obesity, lack of sports activity and a diet based on fat.
Some recommendations that help to lower blood cholesterol:
- Avoid eating junk food.
- Avoid eating while watching TV.
- Choose healthy fats.
- Eat soluble fiber such as beans, beans, fruits and vegetables.
- Eat low-cholesterol foods with a daily average of less than 300 milligrams, and those with heart disease should eat less than 200 milligrams a day.
- Taking the right medication helps reduce cholesterol along with the solutions mentioned earlier.
- Try to lose weight especially for the obese.
- Avoid eating saturated fats found in red meat and dairy products.
- Eliminate unsaturated fats such as hydrogenated oils.
- Eat whole grains such as pasta, whole wheat flour and brown rice.
- Eat fruits and vegetables rich in dietary fiber.
- Eat foods rich in omega-3 fatty acids such as salmon, walnuts, almonds and flaxseeds.
- Exercise many exercises during the week.
- Increase physical activity during routine life.
- Quit Smoking.
Best Foods That Help Lower Cholesterol:
- Nuts are one of the varieties that contain unsaturated fats that help to lower blood cholesterol, in addition to their content of vitamin E, magnesium, potassium, zinc and copper.
- Peanut butter, avocado and olives are also high in monounsaturated fats that can help lower cholesterol and triglycerides in the blood.
Note:
The normal level of cholesterol (total) cholesterol in blood should not exceed 200 mg / dL.