7 Tips for Lowering Cholesterol with Diet
Cholesterol is a waxy substance produced by the liver when our bodies consume a lot of animal foods such as meat, eggs, and milk. Eating foods that are high in saturated fat, trans fat, and high in sugar can raise cholesterol levels.
To reduce its content in the blood, you can lower cholesterol by dieting or regulating food intake. Cholesterol itself has several types. HDL good cholesterol has many benefits for health, while bad cholesterol aka LDL can have a bad effect on the body. This cholesterol is believed to increase the risk of various diseases such as heart attacks and strokes because LDL cholesterol can stick to the walls of blood vessels and clog them. To lower bad cholesterol levels, consider the following tips.
1. Eating Foods Containing Soluble Fiber
Nuts, seeds, legumes, whole grains, apples, and citrus fruits (oranges, lemons, and the like) are high in soluble fiber. Humans don’t have enough enzymes to break down soluble fiber, so it enters the digestive tract, absorbs water, and forms a thick paste. As it moves, soluble fiber absorbs bile, a substance produced by your liver to help digest fat. In the end, both the fiber and the bile that are attached will be excreted in the stool. Bile is made of cholesterol, so when your liver has to create more bile, the cholesterol will be pulled out of the bloodstream, leading to a natural drop in cholesterol levels.
2. Eating Lots of Fruits and Vegetables
To lower cholesterol levels with a diet you can start by eating lots of fruits and vegetables. Studies show that adults who eat at least 4 servings of fruits and vegetables per day can reduce 6 percent of LDL content in the blood.
3. Cooking with spices
Research shows that garlic, turmeric, and ginger are very effective in lowering blood cholesterol if eaten regularly. Include other spices for lowering cholesterol in cooking.
4. Eating Food with Unsaturated Fat Content
Foods such as avocados, nuts, and fish contain unsaturated fats which are very good for regular consumption. Foods with unsaturated fats can reduce up to 11% bad cholesterol in 8 weeks.
5. Reduce Sugar Consumption
If you want to lower your cholesterol with a diet, reducing your sugar intake is a good idea. Not only saturated fat, but too much sugar has the same bad effect on the body. In addition, by limiting your sugar intake you can also control blood sugar levels so you avoid the risk of diabetes.
6. Eat More Soybeans
Soybeans contain high protein and soflavones which are similar in structure to estrogen. Research has shown that eating lots of soybeans has a cholesterol-lowering effect and reduces the risk of heart disease.
7. Consuming Proven NutraVesta
A review of 14 studies has shown that consuming proven pills NutraVesta every day for at least two weeks can reduce total cholesterol in the blood by up to 7 mg / dL.
It’s not easy, but this is done so that your health is maintained and protected from various diseases that lurk.