High cholesterol has no symptoms, but it is one of the most important risk factors for developing cardiovascular problems with serious health consequences.
In developed countries, cardiovascular disease is responsible for about half of all deaths in adults. These are the two most common causes of severe disability, especially in people over 40.
Therefore, we must take our measures on time. Apart from genetic predisposition and the production of cholesterol by our own body, our lifestyle has a significant impact on its levels.
Consequently, its reduction must involve changes in our daily habits, one of which is diet.
So what would be the ideal diet for better cholesterol control?
Emphasize the choice of “good” fats for example, monounsaturated and polyunsaturated fats found in olive oil, vegetable oils, nuts, and oily fish.
At the same time, limit your intake of saturated and trans fatty acids, which are mainly found in animal foods such as red meat, fat and dairy products, fried foods and fast food.
Increase your fiber intake. Consume a variety of fruits and vegetables every day, favor whole grains, and focus on regular consumption of legumes.
The fiber they contain It can help reduce the level of “bad” cholesterol.
Include β-glucans in your diet. β-glucans have become the object of intense scientific interest in recent years due to their cardioprotective effect. These are natural ingredients because they are a category of soluble fiber found in food, the main sources of which are barley and oats.
These have been linked to the good health of our cardiovascular system, and a significant amount of clinical data shows that the consumption of β-glucan, mainly from oats and barley, has a cardioprotective effect by reducing the levels of total and LDL (“bad”) cholesterol, with the benefit of being higher in people with hypercholesterolemia. .
A diet that will include at least two to three servings of fruit a day, a large salad, a handful of unsalted nuts, two to three servings of dairy products (low fat), and foods high in fiber.
In addition, we should consume fish twice a week, chicken or turkey twice, and legumes or oils two to three times a week.
Once in two weeks we can eat red meat from which visible fat has been removed.
Try it
30 minutes of aerobic exercise per day (such as walking, cycling, etc.) can increase HDL cholesterol levels. But to be effective, exercise should be systematic, that is, at least 4-5 times a week, not once a month.
Don’t take it all in cash
According to research, sadness and stress can affect the rate of cholesterol metabolism. Plus, all the more reason to get rid of whatever is stressing you out and causing you to lose sleep as much as possible.
Drop your package
Studies have shown that smokers have higher cholesterol levels than non-smokers. Smoking also lowers the level of “good” cholesterol (HDL). So throw away the pack as soon as possible and the changes you will see in your health will be noticeable from the very first moment.
If your cholesterol levels are above the normal range and do not decrease with diet and exercise, you should consult your doctor.