Do you need to lower the cholesterol in your body but do not want to take medications that cause side effects? It is preferable then that you opt for natural options ; Keep reading and you will discover the best recommendations and tips to lower cholesterol easily and effortlessly.
Cholesterol lives in our body and you may not know it, but its function is to form bile acids and a series of hormones; This substance is truly necessary in our body, but if its levels exceed normal levels, the “hypercholesterolemia ”; this is one of the main causes of severe heart disease.
What experts recommend for lowering cholesterol:
Most experts in the field indicate that high cholesterol becomes almost non-existent when you lead a healthy lifestyle, linked to sports and a diet that is consistent with your weight.
Doctors indicate that the most suitable foods to reduce its levels are those that contain a lot of soluble fiber and peptin ; since these, together with the cholesterol within the intestines, help the satisfactory evacuation through the feces.
It should also be noted that all foods that are rich in polyunsaturated fatty acids , stanols and sterols and anthocyanins , are also advisable, since all this helps reduce it and have a minimum absorption of cholesterol in the body.
It is impossible to get all these qualities and characteristics in the same food; therefore we cannot recommend just one. That is why below we indicate a series of the best foods and recommendations to lead a healthier life:
It is a food very rich in fiber, which helps the body not absorb bad cholesterol, in addition to that; Its levels of polyunsaturated fatty acids, stanols and sterols are considerably high. This is a great ally to lower cholesterol levels, especially in people who suffer from hypercholesterolemia, it is said to reduce it from 10 to 40%.
Diversity in grains and nuts.
These are mostly recommended in small portions, 25 to 45 grams maximum during the day, preferably in the morning. The nuts although they are foods that have a high level of fat; they can regulate cholesterol in surprising ways.
You can consume almonds, walnuts, pistachios, macadamia nuts and those you prefer, remember that if you want to eat them toasted, you should not add salt so that their natural effect is the best for your body.
Increase your fiber intake
Some foods with the highest amount of fiber are whole grains / cereals and beans as they help lower LDL cholesterol, that is, the harmful cholesterol. These foods have the power to absorb saturated fat that is in the intestines.
A tip in this case is the consumption of oats; adding at least 80 grams per day for breakfast is more than half the fiber that should be consumed daily.
Vegetables and legumes
These are direct friends of a healthy life; leafy greens like spinach and broccoli help lower cholesterol by
contributes to the elimination of cholesterol through the feces. In addition, the levels of stanols and sterols are high, this makes the absorption less.
On the other hand, legumes such as lentils and peas are full of fiber, these increase HDL (good cholesterol) and reduce LDL (bad cholesterol). Another highly recommended legume is SOY. Consuming between 15 to 55 grams of legumes every three days gives you 60% of the recommended daily fiber.
Eat foods with Omega 3
One of these foods is fish ; Since it has very little saturated fat and a lot of fatty acids rich in Omega 3, salmon, tuna, mackerel, sardines and trout are recommended. Cooking it in the oven or on the grill is a good option to make the most of its properties.
Other foods that contain Omega 3 are flax / chia seeds, spinach, radish and sprouted alfalfa; in addition to nuts.
Beware of the egg
Medical studies reveal that just one large egg has more than 200 mg of cholesterol, and the recommended daily consumption is 300 mg maximum, while for a person suffering from cardiovascular problems or diabetes the maximum is 200 mg.
If you want to eat more eggs but do not want to increase cholesterol levels, a recommendation is to separate the white from the yolk. Since this white part does not have cholesterol.
Consider quitting cigarettes, tobacco, and excessive alcohol use.
Tobacco lowers the levels of good cholesterol. People who smoke cigarettes are at higher risk for diseases such as atherosclerosis, heart attacks, and strokes, mostly known as stroke.
For its part, alcohol in large quantities increases triglycerides found in the blood, that is, fats. While people who drink more moderately, reduce the risk of heart disease.
Remember that health should be paramount for you , that is why following our advice will be an excellent idea for you to improve your life and avoid health difficulties that are obviously unwanted. Add to all these recommendations a little exercise, walk or run for approximately 45 minutes for 4 days a week and you will notice the differences. Live a healthier life and… Get moving!
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