How to reduce bad LDL cholesterol in our body with healthy food? How about a healthy diet and lifestyle to better health and less cholesterol?
All of these issues affect many of us because cholesterol is really present in large numbers in populations around the world, and at the same time is dangerous to our health.
Cholesterol is responsible for ensuring the integrity of the cell wall and its stability.
It synthesizes hormones – corticosteroids that enable life and function in stressful situations, as well as testosterone, estrogen, and progesterone, the most important hormones for reproduction.
Cholesterol is used to synthesize vitamin D, which is essential for maintaining healthy bones and producing insulin.
Also protecting the body’s nervous system and immune system, creating bile acids to break down fats from food, and many other important functions.
What is cholesterol?
Cholesterol is a fatty substance that is mostly produced in the body. Creates the liver from saturated fats ingested through the diet.
Cholesterol plays an important role in the functioning of every cell in the body. It is also a basic substance from which the body creates other necessary substances.
Cholesterol has a special transport system to reach every cell that needs it. It uses the circulation as a “pathway” and is carried by “carriers” made of proteins.
These combinations of cholesterol and protein are called lipoproteins. Hypercholesterolemia or hyperlipoproteinemia in the blood means an increased risk of cardiovascular disease!
Good and bad cholesterol
We have two major types of lipoproteins:
– Low-density lipoproteins (LDL bad cholesterol) that carry cholesterol from the liver to the cells.
– High-density lipoproteins (HDL good cholesterol) that return excess cholesterol to the liver.
You may have heard the term blood lipids. This is the name given to all the fatty substances in the blood including HDL cholesterol, LDL cholesterol, and triglycerides.
LDL cholesterol levels can rise as a result of genetic disorders, poor diet, and an inactive lifestyle.
All of this can cause vascular cholesterol to build up and lead to arteriosclerosis, which is one of the leading causes of heart attacks and strokes.
On the other hand, “good cholesterol” aims to consume body fat and protect blood vessels and the heart.
By changing your lifestyle and eating habits, you can lower your cholesterol and slow down the process of developing arteriosclerosis.
In today’s article you will find out which foods are best for reducing harmful LDL cholesterol, and its prevention.
You will learn what to avoid in order not to raise the bad LDL cholesterol in our body. The best way to handle and regulate a relationship is through nutritional “fight”.
Specifically by applying for expertly designed nutrition programs and including healthy products and foods.
Many people, especially middle-aged people, experience high blood fats.
12 foods to reduce bad LDL cholesterol
Oats and soybeans against bad cholesterol
Dangerous LDL cholesterol can be reduced by 5.3 percent by consuming oatmeal regularly as part of breakfast.
Oats contain beta-glucan, an ingredient that absorbs LDL cholesterol, which the body then excretes.
Soybeans are high in fiber and cholesterol-free. Consumption of soybeans not only increases protein intake but also lowers cholesterol levels by an excellent 8 – 10%.
Red wine
Moderate enjoyment of red wine can lower cholesterol by 9 percent.
Two glasses of red wine a week is an ideal amount for a positive and beneficial effect on lowering cholesterol.
Nuts
Nuts are another “weapon” in the fight against bad cholesterol.
One study found that eating 40 grams of walnuts 6 times a week contributed to a reduction in total cholesterol by 5.4% and LDL cholesterol by 9.3%.
Almonds have a particularly great effect.
Peas, beans, lentils, green beans, spinach (legumes)
These legumes have been shown to be good f,o,r our heart health.
The fiber in beans, lentils, and peas slows down the absorption of cholesterol from other products.
These products and especially the consumption of half a spoon of beans in the soup can reduce the level of absorption by 8%.
Beans, lentils, and peas have no cholesterol at all and are also a rich source of fiber.
Spinach should be consumed because it contains a number of nutrients, including fiber and phytosterols.
These nutrients are beneficial for the health of the bloodstream.
It does not contain fat, which makes them an ideal food to include in the cholesterol diet.
All these foods and vegetables should be added to different types of pasta and salads and other dishes.
Green tea against cholesterol
Tea antioxidants are known to be a very healthy option because they protect us from cancer.
But now most studies have shown that consuming green tea reduces blood lipids by 10 percent in just three weeks, and also protects against heart disease.
Dark chocolate – 99 percent cocoa
Cocoa, with the highest concentration in dark chocolate, contains antioxidants that help increase the level of good cholesterol (HDL).
While consuming cocoa powder, a US study proved that HDL levels “jumped” or improved by 12 percent in 12 weeks.
Avocado is an ally against bad cholesterol
Avocados contain a lot of omega-3 fatty acids that are good for heart health.
According to some researchers, the nutrients found in avocados can lower the level of “bad” LDL cholesterol.
Avocado is a great source of monounsaturated fats that are great for heart function.
This fruit increases the good HDL, and at the same time reduces the bad LDL cholebeta-sitosterol – just like olive oil contains beta-sitosterol, a phytosterol that reduces the absorption of cholesterol from food.
Beta-sitosterol is used to lower blood cholesterol levels to prevent heart disease.
However, keep in mind that avocados are very high in calories, so be moderate in “enjoying” it and certainly do not overdo it.
Fish
Fish and their omega 3 fatty acids are great friends in the fight against bad cholesterol.
Sardines, mackerel, salmon, and herring are rich in omega-3 fatty acids, increase the level of good HDL cholesterol.
Apart from cholesterol, fish also helps prevent heart disease and dementia.
Onion
It is not news that eating garlic is healthy.
Garlic not only lowers blood cholesterol but also prevents blood clots, lowers blood pressure, and protects against inflammation.
By preventing the adhesion of cholesterol particles the walls of the arteries, also serve as early prevention against the formation of clots.
The recommended amount is two to three cloves of garlic a day for less cholesterol.
Turmeric spice for lowering cholesterol
Turmeric is a well-known spice that contains curcumin which lowers HDL cholesterol as well as blood triglycerides.
While on the other hand it successfully increases the level of LDL cholesterol.
But for better absorption curcumin should be used in combination with pepper and olive oil.
Olive oil
There is cold-pressed doubt that olive oil, especially cold-pressed, is far healthier than all the others.
It is full of monounsaturated fatty acids and not only lowers LDL cholesterol levels, but also helps remove belly fat.
Potatoes and tomatoes for less cholesterol
Provided they are not fried, the potatoes contain 0 g of cholesterol which is really impressive.
Therefore, it is recommended to eat only boiled potatoes.
Tomatoes are a vegetable with a high content of lycopene, which can reduce the level of “bad” cholesterol in the body.
That’s, why we should add tomatoes to salads, sandwiches, or main dishes in our daily diet.
We could also consume them in the form of tomato juice.
What are the most common causes of high cholesterol?
Elevated blood fats are the result of various factors: heredity, diet and
lifestyle.
Very rarely the cause is diseases of the thyroid gland, liver, kidneys, and the like.
Heredity
Genes can affect the metabolism of LDL (bad) cholesterol.
People with familial blood cholesterol disorder have an increased risk of early heart disease.
Obesity
It can lead to an increase in LDL (bad) cholesterol. Losing weight reduces LDL levels and raises HDL (good) cholesterol levels
Age and gender
In people aged 60 to 66, and even after the age of 50 with the onset of menopause or andropause, cholesterol levels rise due to a decrease in the level of reproductive hormones, which are produced by cholesterol.
Physical inactivity
Regular physical activity can lower blood triglyceride levels and raise HDL (good) cholesterol levels.
Psychological stress
Then the level of stress hormones rises, and cholesterol rises because it is necessary for their creation.
Dietary errors
Consumption of, fast carbohydrates (sugars): sweets, white flour, and white pasta, too saturated fats in the diet (pork, lamb), and pastries.
You should forget alcohol, skipping breakfast, and eating snacks between meals, usually lead to general obesity or abdominal type of obesity.
You may not be aware of and do not feel the role of cholesterol in your health, but in later years the consequences are significant.
At what age does cholesterol usually rise?
It is traditionally consist that the highest risk for high cholesterol-menopause over 40 years. – Women over 50 (post-menopause) – due to reduced estrogen hormones.
However, modern man lives dynamically, at a fast pace, consumes unhealthy food and excessive amounts of alcohol and is subject to stress at every step.
Add to this a sedentary lifestyle and poor physical activity that lead to decreased metabolism and overweight.
Unfortunately, today from an early age we are connected to computers and mobile phones and thanks to all these factors we disrupt the general health condition.
Also, young people contribute to cardiovascular diseases to occur before the age of 40, something he occurrence not conceivable until 30 years ago.
The occurrence of atherosclerosis due to high cholesterol
Atherosclerosis is a process of fat deposition in the inner wall of the large and medium-sized arteries.
In the beginning, these are small crystals of cholesterol, which gradually form plaques, which narrow the lumen of the blood vessel.
This is followed by fibrosis and hardening of the vessel wall. This makes the blood vessels susceptible to sledding.
These changes inside the blood vessel leading to a blood clot or a condition known as thrombosis.
There are many causes for atherosclerosis, and the most common is an increased concentration of low-density lipoprotein (LDL) cholesterol.
Factors that lead to an increased risk of developing atherosclerosis are divided into two groups:
– Modifying factors –
- smoking,
- physical activity,
- diet
– Non-modifying factors –
- gender,
- age,
- genetic factors;
– Other factors –
- diabetes,
- obesity,
- homocysteine,
- triglycerides,
- uric acid
- hyperthyroidism
Can lifestyle reduce cholesterol levels?
The first step in treating hyperlipidemia is diet, or better yet, lifestyle changes and eating habits.
For a start, it is important to include physical activity in your daily routine, at least 30 minutes each day.
Then it is especially important to control your weight and quit smoking.
Conclusion
Bad cholesterol can be a “silent killer” if you do not respond in time to the increased level.
To avoid a rise in bad cholesterol, you need to eat more foods such as oats, fish, vegetables, nuts, dark chocolate, and similar healthy foods.
Sugary products rich in sugar, fast and fatty foods should be avoided.
An imbalance of good and bad cholesterol increases the risk of heart attack and stroke.
A healthy diet and supplementing the daily menu with these foods can significantly help you in the fight and “calmly” look forward to the years of “old age”.
That is why a healthy diet, physical activity, and a healthy lifestyle are key to lower cholesterol and a healthier body.
