Elevated cholesterol is the cause of many modern diseases. It is also blamed on physical inactivity, an improper diet, alcohol, smoking, and the use of trans fats. This leads to the formation of blood clots, atherosclerotic plaques in blood vessels, and blood viscosity. Which significantly increases the risk of the onset and development of various cardiovascular diseases, including heart attacks.
Cholesterol can be brought back to normal by playing sports, the right way of life, eating certain foods - all this will reduce cholesterol. Products that affect its level are available and must be present daily in the human diet. Let's look at them, and also learn how they affect the body.
Cholesterol. His role in the body
But first, it’s good to remember what cholesterol is. This will give an understanding of how important it is for the body. Generally speaking, cholesterol is produced by our body by 80%, and the remaining 20% comes from food. Its kidneys, liver, and intestines are produced. Cholesterol is involved in such processes as the production of hormones by the adrenal glands (cortisol, testosterone, estrogen), as well as the production of vitamin D. In addition, it is involved in the immune modeling and protection of the body from cancer.
Not all cholesterol is harmful, as you now see, but only part of it. It is also called "bad" cholesterol, which is the cause of complications and diseases.
How can you lower cholesterol?
Fiber-rich foods, physical activity, sports, giving up alcohol and smoking, stopping overeating - these are the main list of measures, according to doctors who can restore cholesterol in the body. The diet should be rich in foods containing fiber and “good” fats. At the same time, if you want to lower cholesterol, foods with trans fats should leave your table forever. They are one of the main reasons for its increased content.
Quitting smoking and alcohol will lead to an improvement in blood vessels, and regular physical activity will help lose weight, which is also the cause of "bad" cholesterol. That's how you can lower cholesterol.
Foods to Eat
- Prunes. Its vitamins and antioxidants reduce the “bad” and raise good cholesterol.
- Almonds. Contains protein, vitamins E, and antioxidants that are good for your health. Elements in the peel of a nut normalize cholesterol.
- Avocados. A fruit with monounsaturated fats is a fighter against bad cholesterol. What other foods lower cholesterol?
- Legumes. These sources of vegetable protein are useful not only to maintain normal cholesterol levels, but also for the whole organism. The low content of fats in them leads to normalization of weight and to overall stabilization of health.
- Blueberries. It has a valuable antioxidant that normalizes the ratio of "bad" and good cholesterol.
- Oatmeal. It is proved that with regular use, the risk of developing heart disease is reduced by 11%.
These are staple foods that lower cholesterol.