The basic methods of reducing bad cholesterol

Cholesterol is a greasy substance that we need to live for , “said Elodekter . In addition to forming part of cell membranes, this leading ingredient is essential for several hormones, bile acids, vitamins, and other substances. Cholesterol comes primarily from organs such as the liver and intestines. In addition, your body also absorbs blood cholesterol from a regular diet. When cholesterol is made in the wall of the arteries, it promotes this area and encourages atheroma.

These are responsible for conditions such as arteriosclerosis. Some diseases are associated with heart attacks, liver and kidney problems, arteriosclerosis. Bad cholesterol ( LDL), Which grows in the arteries, is one of the major risk factors for cardiovascular disease. Even though this problem can lead to serious consequences without showing any sign or lack of control. Highlevels of cholesterol contain levels equal to or greater than 200 mg / dl . Additionally, when the levels above 250 are higher, the problem becomes even more serious.


The first step is to reduce cholesterol

The more heavier the body produces, the more cholesterol it produces. A 20-year study in the Netherlands shows that body weight is the most important and only determinant of blood cholesterol . Each kilo of body weight gain increases cholesterol levels by two degrees. A recent Framingham study showed that there is a definite and definite relationship between blood cholesterol and body weight. Dr Paul Lutchans, Professor of Nutrition at New Jersey University, says: “If your weight is high, the only reason for lowering your weight is enough.” So use a diet that includes two thirds of its content: fruits, vegetables, grains and legumes. Only a third of the colourry should be supplied with meat and dairy products that are often high in fat and high in calories.


High fatty cholesterol is responsible

Three main nutritional factors affect cholesterol , which are important in order of importance:

– Saturated fat (solid oil) that increases blood cholesterol .

– Unsaturated fat that lowers blood cholesterol .

– cholesterol diet that is lower in saturated fat increases cholesterol in the blood.


Among these three groups, saturated fat has the greatest effect on cholesterol .

The effect of saturated fat is three times as bad as nutritional cholesterol , so you should reduce the intake of foods containing this material, such as meat, butter, cheese and solid, and, as far as possible, with foods such as fish, birds, Change low-fat milk products and unsaturated oils such as corn and soy.


Dip off fish to defeat cholesterol

A healthy diet for the heart involves two servings of fish per week. Because the fish has a little saturated fat and is rich in omega-3 fatty acids. Omega-3 fatty acids help reduce triglycerides, which are a kind of fat in the blood. It also reduces cholesterol and slows the growth of plaque in the veins. It is best to eat fatty fish such as salmon, tuna, sardines and trout, but you should not fry them, or you will ruin all your efforts to eat healthy food.


More beans, less cholesterol

You need carbohydrates to supply energy, but some carbohydrates are better for you than others. Whole grains and whole grains like brown rice and whole wheat have higher fiber content and less blood sugar. These ingredients help you stay longer and reduce your cholesterol . Other carbohydrates, such as carbohydrates in white bread, white rice, and no bran, quickly increase blood glucose, resulting in a quicker feeling of hunger and may cause overeating

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