Cholesterol is a waxy substance found in the blood and needed by the body to form healthy cells, but having high cholesterol levels can increase your risk of heart disease, according to the Mayo Clinic, a nonprofit dedicated to to clinical practice, education and research.
In addition, Medline Plus, the United States National Library of Medicine, explained that cholesterol is also found in some foods, such as meat and dairy products.
However, there are other foods that help reduce cholesterol levels, such as orange juice.
In fact, research published in the specialized journal Lipids in Health and Disease and cited by the Terra portal revealed that “the study analyzed 129 participants, between 18 and 66 years old, and 41% of these subjects consumed 480 milliliters of juice orange per day for 12 months and the result was that this percentage of participants had significantly lower levels of bad cholesterol, clearly marking the importance of drinking daily, more specifically at breakfast.
However, orange juice is contraindicated in patients with diabetes, gastritis, ulcers or irritable bowel syndrome, and it is advisable to drink a maximum of two glasses of orange a day and try not to exaggerate in its consumption, since it can cause discomfort in large quantities. , such as diarrhea and other stomach problems.
In any case, The first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person, since the information given above in no way replaces medical advice.
For its part, there are five healthy habits to reduce high cholesterol:
1. Exercise: the new guidelines of the World Health Organization (WHO) recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including people living with chronic conditions or disabilities, and an average of 60 minutes a day for children and adolescents.
2. Quit smoking: Within 20 minutes of quitting, blood pressure and heart rate recover from the cigarette-induced spike. Three months following quitting smoking, blood circulation and lung function begin to improve. Within a year of quitting, the risk of heart disease is half that of a smoker.
3. Lose weight: Reaching a healthy weight can help control cholesterol, blood pressure, and blood sugar.
4. Drink alcohol in moderation: For healthy adults, this means up to one drink a day for women of all ages and men over 65, and up to two drinks a day for men under 65.
5. Have a balanced diet:
- Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, increase total cholesterol.
- Eliminate trans fats. Trans fats, which are sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers, and cakes.
- Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids do not affect LDL cholesterol, but they do have other benefits for heart health, including lowering blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.
- Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into the bloodstream. Soluble fiber is found in foods such as oatmeal, beans, Brussels sprouts, apples, and pears.
