Cholesterol is a fatty, waxy substance that is part of a number of processes in the body. Our body needs cholesterol to transport and synthesize certain substances. Cholesterol supports the recovery of cells in tissues, participates in the transfer of hormones, and plays a role in their synthesis.
The problem with cholesterol comes from its levels in the body. For it to be useful and to participate properly in the mechanisms and processes in the body, cholesterol must be in certain values. If bad cholesterol levels exceed these acceptable he althy limits, there is a risk of cardiovascular disease, liver disease, increased risk of high blood pressure, heart attack and stroke.
How can you lower cholesterol?
By eating
Food affects cholesterol levels. If your diet is very high in trans fats, saturated fats, hydrogenated oils, fried food, fatty meats, alcohol, it affects your cholesterol levels.
Limit saturated fat. Emphasize unsaturated. They lower bad cholesterol levels and boost good cholesterol levels.
Among the he althy fats that should be included in your diet are low-fat dairy products, fiber-rich fruits, vegetables, whole grains, fish, poultry. Limit fried, pasta, standard dairy products, fatty and red meat, eggs. Nuts and seeds contain he althy fats, but you have to be careful with their amount.
Replace refined oil with pure olive oil and canola oil. They contain he althy fats that have a positive effect on cholesterol. Be careful with their quantity, however, as they have a high caloric value.
He althy monounsaturated fats that are good to choose in your diet include avocados, nuts, nut oils, seeds.
Eat more fiber
Fiber in the diet helps reduce bad cholesterol. They are found in fruits, vegetables, whole grains, legumes, pulses.
Lose the extra pounds
Reducing adipose tissue in the body can contribute to reducing cholesterol as well. Overweight and obesity are associated with elevated cholesterol levels, although not necessarily, as the factors that affect cholesterol are many and complex. However, a few kilos down will do you good.
Stop smoking
If you smoke, you should know that smoking is one of the main factors in the accumulation of cholesterol plaques on the vessels. This leads to hardening of the walls of the blood vessels and difficulty in circulation - one of the leading causes of heart attacks and strokes.
Regular Training
Physical activity contributes to the control not only of weight but also of cholesterol levels. Keeping in good shape affects all levels of the body, having a beneficial effect on blood circulation, maintaining he althy levels of cholesterol, blood sugar and contributing to a better exchange of fats and carbohydrates in the body.
