When we look for information about what foods and physical activities are good for heart he alth, cholesterol is often mentioned. HDL, or so-called "good" cholesterol, helps transport excess cholesterol from the blood vessels to the liver, while high levels of LDL, or "bad" cholesterol, increase the risk of heart disease, stroke, heart attack. The good thing is that with some small changes, we can maintain he althy cholesterol levels. Check out 10 of them.
1. Reduce excess weight. Although it's not just fat people who have a problem with cholesterol, being overweight in the long run can lead to worsening cholesterol levels.
2. Avoid trans fats. Not only do they increase total cholesterol levels, but they can also lower the level of good cholesterol in the body, in addition to increasing the risk of obesity. Examples of such are margarine, types of oil of low quality. Palm oil is also not safe. Also, be careful with the consumption of pasta, croissants, packaged treats that contain harmful fats.
3. More omega-3 fatty acids. Beneficial polyunsaturated fats also help reduce "bad" cholesterol levels, reducing the risk of type 2 diabetes. You can see which foods are rich in omega-3 here.
4. Exercise regularly. The combination of a he althy diet and regular physical activity can help normalize cholesterol levels. According to research, even regular walking can have a positive effect against high cholesterol.
5. Consume enough fiber.Fiber is good for digestion and the gut, and is an essential nutrient for good gut flora, which has to do with cholesterol balance. Foods high in fiber also have lots of vitamins and minerals. Eat more fresh fruits, vegetables, lentils, beans, whole grains.
6. A cup of green tea is always a good idea. Drinking green or black tea can lower levels of "bad" cholesterol.
7. Eat grapefruits. They not only increase immunity, but also help burn excess fat and control cholesterol.
8. Add garlic, basil and turmeric to your menu. All of these help improve heart he alth, reduce the risk of type 2 diabetes, strengthen immunity, improve blood vessel he alth and cholesterol control.
9. Eat plain walnuts or pecans. Delicious nuts are rich in monounsaturated fatty acids, a type of fat associated with improving total cholesterol levels. They also contain vitamin E, which protects cells from damage caused by free radicals.
10. Don't skip the flaxseed. It is a great source of fiber, omega-3 fatty acids and lignans, which are recommended for improving heart he alth and cholesterol levels. It is important to grind flaxseed before adding it to oatmeal, smoothies, yogurt, salads.