Good Things To Lower Cholesterol – Cholesterol is often associated with something bad. But in reality, this is not the case, and everything is not always so black and white.
Cholesterol is an important substance for the human body. It is an essential component of cell membranes, and without it, cells in your body cannot form.
Good Things To Lower Cholesterol
A much more important indicator of this overall level is the ratio of LDL to HDL cholesterol, the ratio of bad to good cholesterol, which should be less than 2.5:1.
Best Foods To Raise Your Hdl Or
The ratio of total cholesterol to HDL should be less than 4.2:1. Below we will write about what is good and what is bad cholesterol, how to increase the good and reduce the bad.
Cholesterol is the most common alcohol in the human body, obtained from food (mainly animal fats) and synthesized mostly in the liver.
Simply put, if there is no inflammation or broken blood vessels in the body, cholesterol moves freely and cannot accumulate on the walls of the blood vessels and cause harm there.
So the question is not always how to lower cholesterol at all costs, but rather how to raise good cholesterol (HDL) levels. There are four types of cholesterol in the human body:
Choosing Healthy Fats
LDL and HDL cholesterol are mostly discussed because 60-70% of a person’s total cholesterol is in LDL and 25-35% in HDL. So these two are the key players and that is why we will focus on them in this article.
Low Density Cholesterol (LDL) is bad cholesterol, high levels of which in the blood cause cholesterol to deposit on the walls of blood vessels and can lead to atherosclerotic plaques or atherosclerosis. It is one of the most important risk factors for heart disease. As the plaques grow, they partially block the lumens of blood vessels.
As a result of the narrowing of the blood vessels, enough oxygen-rich blood no longer reaches the cells of the heart muscle. Ischemia occurs when the heart muscle is deprived of oxygen and nutrients.
When part of the heart muscle is damaged or dies as a result of ischemia, it is called a heart attack or myocardial infarction (MI).
Zoe Podcast: Foods To Lower Your Cholesterol
As the droplet grows, it can burst and release substances that cause clots to form. The thrombus, in turn, can completely close the lumen of the blood vessel. When a thrombus forms in the arteries of the myocardium, it causes myocardial blood flow disturbances or myocardial death or infarction. Once this blockage of blood vessels has occurred in the brain, it causes a stroke.
The optimal LDL level is less than 100 milligrams per deciliter of blood. (mg/dL). 100-129 mg dl is also considered normal. 130-159 mg/dl is already on the limit and 190 mg/dl is already too high.
High Density Cholesterol (HDL) is good cholesterol that helps tissues get rid of so-called bad cholesterol. The higher your HDL, the better.
The optimal HDL level is 60 mg/dL or more. 40 mg/dl or less – too low. How to increase good cholesterol or HDL levels
Lifestyle Changes To Improve Your Cholesterol
In order to keep your cholesterol level in balance in your body, it is not necessary to avoid eating bad food. Just add the right lifestyle and good foods listed below to your daily menu. In this way, the body has the ability to fight against bad cholesterol (LDL) naturally and reduce its proportion in your blood.
Foods rich in fiber help to reduce the absorption of cholesterol in the intestine, bind the excess and help to expel it from the body. Fibers are vegetable carotid, which is why animal food (including fibrous and hard-to-eat meat) does not contain them.
Omega-3 fatty acids increase HDL levels and reduce the risk of cholesterol oxidation. These fatty acids are anti-inflammatory and maintain blood flow.
Nuts and seeds are full of valuable oils that help reduce inflammation in the body and thus regulate cholesterol very well. These healthy and tasty pieces contain vitamin E in addition to essential fatty acids.
Spices In Your Kitchen With Heart Health Benefits
Try to avoid salted or sugared nuts, which are unfortunately not on the list of healthy foods.
Tea has a cholesterol-lowering effect. According to a study by the US Department of Agriculture, black tea reduces blood fat levels by almost 10% in 3 weeks.
The research results concluded that drinking black tea helps reduce the risk of cardiovascular disease.
Green tea is rich in antioxidants that prevent oxidative rancidity. Green tea also helps wash away excess fat from the body. Drink tea without sugar.
Best Foods To Quickly Lower Cholesterol
Cacao is one of the most antioxidant-rich plants in the world. Among other things, it also helps to raise HDL levels. A study found that people who consumed cocoa powder for 12 weeks had a 24% increase in HDL levels. It would be best to consume organic raw cacao. You should also choose chocolates with a high cocoa content.
Compared to milk chocolate, it contains three times more antioxidants, which prevent platelets from sticking together and clogging arteries.Garlic
Garlic is a natural antibiotic that works against viruses and bacteria, reduces platelet aggregation and lowers blood pressure. It protects blood vessels and prevents cholesterol from sticking to artery walls. Thus, garlic also helps to prevent the later risk of cholesterol deposition.
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Avocado is rich in minerals, vitamins and monounsaturated fatty acids. Therefore, it is an excellent source of good fats. Adding this delicious fruit to your diet will help raise HDL while lowering LDL.
Dietary High Fibre Healthy Food Concept High In Antioxidants, Omega 3, Vitamins And Protein. Health Food To Lower Blood Pressure & Cholesterol Stock Photo
In addition, avocado contains beta-sitosterol. It is a substance that helps reduce the amount of cholesterol absorbed from food.Lutein
Foods containing lutein keep the eyes healthy, but lutein has also been found to protect artery walls from cholesterol deposits. It prevents blockage and reduces the risk of heart attack.
Physical activity contributes to the increase of blood oxygen content, improvement of blood circulation, reduction of acidity in the body and decrease of cholesterol level – boosts stress hormones.
Negative emotions, overthinking, and high levels of stress raise levels of inflammatory hormones and with them LDL levels.
Best Foods That Help Lower Cholesterol
Meditation, yoga, good sleep, fresh air, pleasant company and happy minds help the body to relieve stress and lower LDL levels. Among food supplements, Ashwagandha is a famous stress reliever. Cholesterol norms
Tags: High Density Lipoproteins (HDL), How to Lower Bad Cholesterol, Intermediate Density Lipoproteins (IDL), Low Density Lipoproteins (LDL), Very Low Density Lipoproteins (VLDL)
We use cookies to ensure you have the best experience on our website. If you continue to use this site, we assume that you are satisfied with it. Okay, many of us dread doctor’s appointments, even if we love our doctors. This is especially true when we’ve been encouraged to change our diet and exercise regimen but haven’t made much progress. Hey, it happens. You blink and one year has passed. But these annual check-ups and changes in our self-care are quite important, especially when it comes to one of the most common problems people face today – high cholesterol.
You may be confused about the real impact of cholesterol on heart health because there’s been a lot of talk lately, so I teamed up with our resident R.D. with Jen Reilly to bring you more facts about this hot topic.
A Cardiologist Shares The 5 Foods She Eats Every Day To Lower Cholesterol—and Keep A ‘healthy Heart’
In the past, cholesterol was considered the one and only risk factor for heart disease. But scientists now realize that cholesterol is only one piece of the puzzle (the other pieces are triglycerides, blood pressure, obesity and diabetes) ( study ).
In the past, a low-fat diet was recommended to lower cholesterol and prevent heart disease. Dietary recommendations have now changed and focus on getting enough omega-3 fats, which can raise your good cholesterol, avoiding trans fats, and limiting saturated fats, which can raise your bad cholesterol.
Some researchers and diet experts have begun to downplay the role of saturated fat in heart disease risk and cholesterol levels (Research Article). However, their conclusions are based on observational studies, which are less reliable in showing definitive cause and effect. Saturated fats (and mostly from animal sources) are still only part of the heart disease equation, but they should be limited if you want to keep your ticker and other parts of your body healthy.
The new news from the heart disease risk party is sugar. Research now points to avoiding simple carbohydrates and added sugars, especially added fructose, because it raises triglycerides and other heart disease risk factors ( study ). The good news is that many heart health recommendations remain the same: plenty of plant-based foods, fiber, maintaining a healthy weight, exercising, and of course, avoiding smoking!
Whole Grain Foods That Lower Cholesterol And The Best Ways To Eat Them
But the fact remains that more than 102 million adults in the United States have high cholesterol. That’s a lot of people! While cholesterol isn’t the only indicator of heart disease, it’s still important ( study ) because it can increase your risk of building up in the walls of your arteries.
Here are three main warning signs your doctor will look for when monitoring your cholesterol: 1. Low levels of good cholesterol (HDL) compared to your total cholesterol. 2. Bad cholesterol, which contains much more risky small, dense particles (there are three types of particles and the smallest is
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