2023-10-20 01:00:00
Written by Mervat Rashad Friday, October 20, 2023 04:00 AM
When it rises Cholesterol levels In the body, it can pave the way for various health complications. Excess cholesterol can accumulate in our arteries, forming plaques and causing narrowing of the blood vessels which reduces blood flow, increasing the risk of heart disease, heart attacks and strokes. It is essential to maintain and regulate cholesterol levels. Within a healthy range, here are the tips, according to what was published by the “NDTV” website.
Simple tips to lower cholesterol levels:
1. Choose healthy fats
2. Boost your soluble fiber intake
3. Include foods rich in omega-3 in your diet
4. Stay active by exercising regularly.
5. Manage your weight
6. Quit smoking
Some additional tips for a healthy heart
A list of foods that help maintain healthy cholesterol levels
1. Legumes:
Foods such as beans, lentils and chickpeas are considered resistant to cholesterol. They are rich in soluble fiber, which forms a gel-like substance in the digestive system, attaches to cholesterol and removes it from the body. Legumes contain plant sterols, which are natural compounds that mimic the structure of cholesterol, which contributes to reducing it.
2. Nuts:
Especially almonds, they are full of monounsaturated fats and L-arginine, an amino acid necessary for the production of nitric oxide, which helps regulate blood pressure. It also contains phytosterols, which are substances similar to cholesterol, which hinder the absorption of cholesterol in the intestine, effectively lowering cholesterol levels.
3. Apples:
Apples are a source of polyphenols, which are compounds that may positively affect cholesterol levels.
4. Garlic:
Allicin, a compound found in garlic, not only imparts that distinctive flavour, but also plays a role in cholesterol management by lowering total cholesterol levels and bad LDL cholesterol levels.
5. Whole grains:
Oats and barley, the whole grains par excellence, contain beta-glucan, a soluble fiber known to be effective in lowering harmful LDL cholesterol.
6. Leafy vegetables:
Cabbage and spinach, dark leafy greens, contain lutein and other carotenoids linked to a lower risk of heart disease. Incorporating these foods into your diet can help maintain healthy cholesterol levels and promote overall heart health.
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