Blood cholesterol levels increase when an unhealthy diet is maintained for a long time. But beyond this, it is opportune to know what this substance is and what implies that its values are high.
Cholesterol is a substance found in the blood that the body needs in order to form healthy cells., but experts warn regarding the risks of having high cholesterol levels. This is because heart disease can occur.
However, there are a series of habits that can be carried out to reduce cholesterol levels in the blood and, according to the specialized portal better with healththese are:
1. Maintain a defined exercise routine. “A physical training routine is one of the best habits to regulate cholesterol levels in case of suffering from hypercholesterolemia. Practicing exercise favors the synthesis of hormones that use a part of cholesterol in their conformation”, explains the website.
3. Include omega-3 fatty acids in the diet. “Omega-3 fatty acids are a type of healthy lipids that help clean bad cholesterol (LDL) from the arteries, increasing the levels of so-called good cholesterol (HDL). These are not produced naturally in the body, but can be absorbed through the consumption of various foods that contain it.” These foods contain this substance:
- Cold water fish.
- Seeds (flax, chia, sesame, sunflower).
- Nuts.
- Wheat germ.
- Seafood.
- Broccoli.
- Coles.
4. Increase fiber intake. “Soluble fiber is one of the essential nutrients that help reduce the absorption of cholesterol in the intestine, preventing it from accumulating in the blood. This plays a very important role in the digestive process, in addition, it is necessary for optimal cardiac and circulatory functioning. Foods with fiber are the following:
- Whole grains.
- Fruits and vegetables.
- Seeds and nuts.
- Legumes.
- Began.
- Tubers.
5. Incorporate the artichoke in the diet. “Due to its high content of dietary fiber and antioxidant compounds, artichokes have become one of the most recommended foods for cholesterol control. They contain a substance known as cynarin, which interferes with the synthesis of cholesterol. In addition, thanks to its contributions of luteolin, it is a good complement to prevent the formation of lipid plaque in the arteries”.
6. Avoid smoking at all costs. “People who smoke every day are at greater risk of the effects of high cholesterol than those who don’t. The cigarette has more than 19 toxic components that interfere with the functions of the organism and, among this, are the cause of the reduction of the so-called good cholesterol. Its toxins affect circulatory health and influence the accumulation of lipids in the arterial walls”, concludes the platform.
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