Bad Cholesterol: Three Simple Foods to Lower it
Scientists have named three simple foods that lower the level of “bad” cholesterol. If you eat right, you can avoid many health problems, including preventing cholesterol plaques. Fruits can help in the fight against “bad” cholesterol.
So, it is essential to include apricot in the diet, since it contains a large amount of pectin and vitamin PP, which help the body remove excess cholesterol and harmful toxins and toxins.
It is advisable to consume more apples, which also contain pectin, and they also contain polyphenols – they relieve inflammation from the cardiovascular system and prevent the occurrence of serious diseases.
Finally, kiwi will also help fight it. This product prevents blood clots, and its constituent antioxidants relieve inflammation from the walls of blood vessels and the heart.
Five Simple But Effective Ways To Lower Bad Cholesterol
High levels of cholesterol, or relatively low-density lipoprotein (LDL), are among the risk factors for cardiovascular disease. LDL can build up in arteries, forming plaque, which can cause blockages in blood vessels, which can lead to a heart attack or stroke. Therefore, it is essential to monitor cholesterol levels, especially for people over 50, people with diabetes, smokers, and those who have obesity, hereditary predisposition to heart disease or hypertension.
If you find that your cholesterol level is too high, you need to bring it back to normal. Here are simple yet effective ways to do it.
Improve your diet
First of all, you need to establish food. A wholesome diet is imperative not only for the cardiovascular system but also for the body as a whole. If you require to lower your LDL cholesterol, eat more often: vegetables, fruits, whole grains, fish, chicken, and low-fat milk. One of the most effective cholesterol-lowering diets is the Mediterranean diet, which is high in foods rich in lean protein, omega-3 fatty acids, fibre, vitamins, and more, according to a 2020 study published in the journal Lipidology.
Regular exercise helps prevent the buildup of cholesterol in blood vessels, thereby preventing blockage. Adults need to do aerobic exercise (walking, swimming, jogging, dancing, etc.) for an average of 150-300 minutes per week, and at least a couple of times a week, it is worth adding strength training (squats, push-ups, exercises with dumbbells etc.).
Do not smoke
When you quit smoking, you may have a decrease in your “bad” cholesterol, but, conversely, increase your HDL – high-density lipoprotein (“good” cholesterol). Itis confirmed by a study published in the American Heart Journal. Its results showed that participants’ HDL levels increased by 5% just six days after quitting cigarettes.
Keep track of your weight.
Losing weight on a healthy diet and exercise will not only lower your LDL cholesterol levels but also reduce your risk of other health problems, such as type 2 diabetes. Scientists have found that obese people who lose about 10% of their body weight have an immediate decrease in cholesterol and blood pressure, and blood glucose is normalized.
See a doctor
If your lifestyle changes haven’t affected your cholesterol levels in any way, you should see your doctor. It is possible that you need to prescribe a course of drugs, such as statins, that will lower LDL and protect against the development of heart and vascular diseases. Don’t start taking statins without consulting a specialist. They have a lot of side effects that you won’t like at all.