Long-lasting high cholesterol increases the risk of heart and vascular disease in the coming period.
In order to lower bad cholesterol, being in ideal weight, proper nutrition and regular exercise is very important. By paying attention to these 3 main points, it is possible to remove cholesterol and diseases caused by it in your life.(1)
Among the recommended foods to lower bad cholesterol and raise good cholesterol are in the first order; Fish rich in omega-3 fatty acids, fibrous grains, green leafy vegetables are at the top.
If you already use cholesterol-lowering medications, you should consult your doctor before supplementing your diet.
Top Cholesterol Lowering Foods
Oats: Oatmeal, cornflakes or oatmeal that you can consume for breakfast reduce LDL cholesterol. You can still eat fruits such as apples, pears, plums that contain nutrients.
Hazelnut: Hazelnut is a diet rich in vitamin E, fiber and monounsaturated fats that protects heart health and lowers cholesterol. In addition to hazelnuts, walnuts and almonds will be good for cholesterol, with no more than 1 follicle a day.
Fish: Omega 3 fatty acids help keep your heart healthy in many ways. Omega 3 raises HDL cholesterol, the “good” cholesterol, while it regulates the blood pressure and reduces blood clotting to reduce the risk of vascular occlusion. Anchovy, sardines, tones and salmon are good omega 3 sources.
Olive oil: Extra virgin olive oil is a powerful antioxidant and can be used as a healthier oil source than butter, sunflower oil and other oils. Because they are high calorie, especially those who try to lose weight should not consume more than 2 tablespoons of olive oil a day.(2)
Foods to Avoid for High Cholesterol
Cholesterol is necessary for the hormone, vitamin D, bile fluid and is transported through the blood in the body. Increased local cholesterol can lead to accumulation in the vein walls and consequent severe discomfort to the vessel occlusion.
While the foods that lower the cholesterol level mentioned above prevent the formation of these plaques in the veins, the following foods increase the risk of plaque by raising the cholesterol in the blood.
Saturated Fat Food: Saturated fat, which is solid in the room and in the refrigerator, is found in foods such as lamb, palm oil, coconut oil, beef, butter, cream. Almost all of the foods containing saturated fat contribute to the elevation of the cholesterol level.(3)
Foods Containing Trans Fat: Foods containing trans fat raise bad cholesterol, such as foods containing saturated fat. Trans fats are found in foods that are processed with hydrogen to make food more durable. Margarine, cookies, pastries, cakes, breads, crackers, fried foods, potato fries, most of the fast food products are used trans fats.
Foods Containing Cholesterol: Animal foods generally contain cholesterol. Fish, egg whites, seafood, offal, butter, cheese, cream, greasy dries and dairy products, processed meats, sausages, salami, sausages are among these foods. When foods containing this type of cholesterol are consumed carefully, the levels of cholesterol in the blood can be balanced, but over consumption will increase the cholesterol level in dangerous proportions.
Other Quick Tips for Lowering Cholesterol
Exercise: Regular exercise can help your bad cholesterol translate to good cholesterol by the liver.
Physical activity stimulates the metabolic process, helping to lower the cholesterol level. In this regard, triglycerides do not form plaques in the vein walls and vascular occlusion can be prevented.(4)
Read: Good Foods for Kidneys
The recommended amount of exercise for lowering cholesterol is at least 4 days and less than 30 minutes per week of physical activity. After 12 to 16 weeks of regular exercise you can reduce cholesterol by 10 – 20%.
Smoking: Smoking alone is a factor that increases the risk of vascular occlusion by lowering good cholesterol.(5)
Even if you are not smoking, being under “smoke” creates the same effect. The decline of good cholesterol prevents the buildup of veins from being cleansed and removed from the body.