Easy tips to get rid of cholesterol naturally
We often hear about cholesterol, but few of us know what it is cholesterolIt is defined as the fats that are present in the blood, and that its increase, accumulation, and abundance on the surface of the arteries can lead to the closure of the arteries, and impede the movement and flow of blood, which leads to a heart or brain stroke or angina in the chest.
Cholesterol is very important to the human body, and it can make it by itself if you eat foods that do not contain cholesterol. Your body secretes cholesterol in the blood by about 1000 mg, to enable it to carry out its daily activities, as it is fuel and energy for the body, but high cholesterol is very dangerous. It must maintain its balance from the causes of cholesterol, either gaining weight, eating eggs, eating foods saturated with fats, smoking and drinking alcohol.
Causes of high cholesterol
Eating foods rich in cholesterol, such as: egg yolks, meat, cheese, especially those that contain saturated fats, not doing exercise, and gaining weight; which leads to an increase in low-density protein “bad cholesterol” and a decrease in high-density protein “good cholesterol”, the historical factor of familial hypercholesterolemia, and finally sex; Before the age of 55, men are more susceptible to the disease than women, but after the age of 55, women become more susceptible.
Tips for lowering cholesterol in the blood
The most important thing that doctors assure patients who are required to reduce cholesterol in the blood is to follow some tips regarding nutritional foods and lifestyle to help improve in addition to medical treatments.
Red meat should not be eaten excessively, as red meat is characterized by its high cholesterol content, so it must be moderate in eating it and not excessively, especially for patients with high cholesterol, so as not to increase the cholesterol level and develop serious heart diseases.
Secondly, getting rid of obesity, obese people suffer from high blood cholesterol, as recent scientific studies confirmed that obese people suffer from high cholesterol, and they become more susceptible to heart disease and arteries.
Thirdly, exercise, exercise reduces harmful cholesterol in the body, increases beneficial cholesterol as well and protects exercise from heart disease and arteries.
Fourth, stay away from foods saturated with fats. Foods saturated with fats are the main cause of high blood cholesterol, so avoiding foods saturated with fats leads to lowering harmful cholesterol. These foods can be replaced with healthy fresh vegetables and fruits.
Fifthly, foods and cholesterol, just as some foods raise the level of cholesterol in the body, some other foods lead to a decrease in harmful cholesterol in the body. Patients must eat more mustard, as it is resistant to harmful fats in general, in addition to eating carbohydrates with fruits and vegetables daily regularly, and the cholesterol patient must give up high-fat food oil and replace it with olive oil, which contains cholesterol that is beneficial to the body and the heart as well, in addition to the importance of eating foods Which contain omega-3, and on top of these foods are fish and nuts as well. Finally, patients should eat celery and beets a lot due to their strong effect in reducing harmful cholesterol.
Tips for treating high cholesterol
The body needs a small amount of cholesterol to be able to carry out its activities. But it is possible that you are consuming an excessive amount of saturated fat and cholesterol in your diet, and these two factors lead to an increase in the level of bad cholesterol “LDL”.
--Bad cholesterol may lead to the accumulation of a layer of fat in the arteries, which causes heart disease. Good cholesterol “HDL” helps remove bad cholesterol from the blood.
Start your day with cereal
A meal of oatmeal or whole grains may benefit you during the day, and the fiber and sugars found in whole grains help you feel full for a longer period, so you can easily waive your fat intake. In addition, whole grains help treat high bad cholesterol. You can eat whole grains, whole rice, and more.
Fill your plate with the types of foods that are good for heart health
Reduce the amount of meal you consume, do not eat meals that are larger than the size of your fist. Fill your plate with fruits and vegetables as much as possible at each meal, to reduce bad cholesterol. The antioxidants in fruits and vegetables help with this. Also, the more healthy food we eat, the less fatty food we will eat. Correct nutrition to prevent heart disease includes eating fish twice a week, at least, as it is rich in omega-3, which helps reduce the level of fatty acids in the blood and treat high cholesterol.
Eat nuts for your heart health
If you want to have a snack, you can eat a handful of walnuts that taste good and lower cholesterol. Walnuts are rich in vital fats that lower bad cholesterol without harming good cholesterol. Some research has shown that people who eat a handful of walnuts per day, they are less likely to develop heart disease, as walnuts are rich in fat and calories, so it is advised not to eat more than one handful per day. It is also preferable, of course, not to eat nuts coated with chocolate or sugar.
Unsaturated fats protect the heart
Our bodies need fats in our daily diet, with 25%-35% of the total calories we consume. But the difference lies in the type of these fats. Unsaturated fats, found in canola oil or olive oil, for example, help treat high bad cholesterol and raise the level of good cholesterol. Saturated fats, which are found in butter, for example, and trans fats, raise the level of bad cholesterol, as well as fats. It is rich in calories, therefore, it is preferable not to over-consume it.
More legumes, less potatoes
The body needs sugars in order to be able to produce energy, but some sugars are more beneficial to the body than others. Whole grains, such as whole rice, quinoa, whole-wheat pasta and beans, contain a higher percentage of fiber and only slightly contribute to raising blood sugar levels. Other sugars, such as those found in white bread, potatoes and rice, cause the blood sugar level to rise rapidly, and therefore lead to a feeling of hunger after a short period of time. Also, refrain, as much as possible, from eating fried foods.
Move your body
Even just half an hour of exercise per day, five days a week, can help treat high bad cholesterol and raise the level of good cholesterol. Also, exercise helps maintain the desired weight and reduces the risk of clogged arteries. No need to exercise for 30 minutes straight, it is possible to divide the exercises into several times a day, for 10 minutes each time.
Walking sport
If you are not used to exercising or you do not like going to the gym, you should practice walking, as it is easy and healthy, and all you need is comfortable shoes. Walking reduces the risk of stroke and heart disease, helps to reduce weight and strengthens bones. Start Walk for short distances, then gradually increase the distance each time.
