Cholesterol is a waxy substance found in the blood, and the body needs cholesterol to build healthy cells, but its high levels can threaten human life, but it is possible to control it and get rid of its risks, by introducing simple habits into our daily health system.
Untreated high cholesterol can lead to serious health problems over time, increasing the risk of heart disease, stroke and premature death.
And nutrition experts recommend, following certain habits, or modifying the diet, to reduce high cholesterol, along with medications that may be necessary in some cases, after consulting a doctor, and exercise or walk.
Recommended dietary habits include:
If you want to start each day with a healthier foot, try making oatmeal a part of your breakfast routine, because “beta-glucan is a soluble fiber found in oatmeal, which helps lower bad LDL cholesterol and can make you feel full.”
While saturated fats can increase your cholesterol level, adding some unsaturated fats to your diet may have the opposite effect.
Unsaturated fats are beneficial, as they lower total cholesterol and blood pressure, while still providing energy for the body, according to the “It This” website, which specializes in healthy foods.
Omega-3-rich fish, such as salmon and tuna, nuts such as almonds, Brazil nuts and walnuts, and vegetable oils, including those of sunflower, olive, corn and walnuts, are all good sources of unsaturated fats.
If you eat a meat-rich diet, adding a few vegetarian dishes to your meal can help control your cholesterol levels quickly.
And nutrition expert Kristen Fleming quoted a study published in the American Journal of Clinical Nutrition, saying: “A vegetarian lifestyle not only helps you get rid of excess weight, but also helps reduce harmful cholesterol, and in doing so can reduce the risk of heart disease such as High blood pressure and heart disease.”
Fiber helps you feel full and lowers cholesterol. In this regard, nutrition expert Eliana Kaidanian said: “In general, you should get as high a fiber as possible. Soluble fiber is powerful because it has the ability to absorb cholesterol into the bloodstream, especially since it can bind to cholesterol in the intestine and prevent its absorption.” .
If you have high cholesterol, practicing intermittent fasting may be the easiest way to get lower cholesterol numbers in a shorter time.
Research has shown that intermittent fasting may be a strategy to lower total and LDL cholesterol, and raise HDL cholesterol.
And nutrition expert Dawn Jackson Plattner advised those wishing to try intermittent fasting to try the system, which is based on eating for 8 hours a day, and only drinking water for 16 hours.
Follow the health statement via Google News