Fitness

24 golden keys to control and lower cholesterol

Cholesterol is also needed by the body and is produced in the human body. Cholesterol plays a number of functions in the human body. Cholesterol comes in two forms, HDL and LDL, which are called good and bad cholesterol. In the following, we will review cholesterol control methods. Be with Dr. Salam.

When Blood Cholesterol High, there is a large amount of concentrated yellow fat in your bloodstream. If too much of it builds up on the walls of your arteries, it can clog your arteries and possibly lead to a heart attack, stroke and angina (chest pain).

Of course, you should know that cholesterol is not a bad thing; The human body produces it naturally, and this substance does some vital work, including: helping to build new cells, producing hormones, and covering the nerves. Unfortunately, there are many mistakes about this substance. There is.

Types of cholesterol

Dietary cholesterol:

A kind of Cholesterol Is present in food (mostly animal source). For example, an egg has 275 mg of cholesterol, but an apple has no cholesterol at all. The American Heart Association (AHA) recommends a daily cholesterol intake of about 300 mg.

Serum cholesterol:

It is a cholesterol that circulates in the blood and is measured in medical tests. Below 200 mg is the optimal dose.

HDL cholesterol (high-density lipoprotein):

It is a type of serum cholesterol that has the ability to clean blood vessels and is a good type of cholesterol; That is, the higher the level of HDL cholesterol in the blood, the better.

LDL (Low Density Lipoprotein) Cholesterol:

The evil twin is HDL and it blocks blood vessels. That is, the lower the level in the blood, the better.

Here are some ways to keep your cholesterol levels low:

Watch your weight

The heavier you are, the more cholesterol your body produces. A 20-year study in the Netherlands shows that body weight is the most important and sole determinant of blood cholesterol. Each pound of weight gain raises cholesterol levels by two degrees. A well-known previous study by Framingham found that there was a definite link between blood cholesterol and body weight. You weigh enough. So use a diet that includes two-thirds of its content: fruits, vegetables, whole grains and legumes. Only one-third of calories should come from meat and dairy products, which are often high in fat and calories.

Cut down on fat

The three main nutritional factors that affect cholesterol are:
Saturated fat (solid oil) that raises blood cholesterol.
Unsaturated fat that lowers blood cholesterol.
Dietary cholesterol, which is lower than saturated fats, raises blood cholesterol.
Of these three groups, saturated fat has the greatest effect on raising cholesterol.
The effect of saturated fat is three times worse than dietary cholesterol, so you should reduce your intake of foods containing this substance such as meat, butter, cheese and solid oils, and as much as possible with foods such as fish, poultry, Replace low-fat milk products and unsaturated oils such as corn and soy.

Consume olive oil

Olive oil and foods such as nuts (walnuts and pistachios), avocados, canola oil and peanut oil are rich in other types of unsaturated oils that were previously thought to have no effect on cholesterol levels, but These oils may actually lower cholesterol levels. Studies show that a diet high in saturated fat lowers blood cholesterol even more than a severe low-fat diet. This type of unsaturated oil lowers LDL (bad cholesterol), while not altering HDL levels.

Therefore, use a low-fat diet with two to three tablespoons of olive oil Or use the same oils every day. Just make sure you substitute this unsaturated oil for other fats and not add it to your diet.

Don’t be too hard on eggs

Although every egg has a lot of cholesterol, you should not think that you should eliminate eggs completely from your diet. In a study of 50 people, three large eggs were eaten daily for six weeks, with less than a third of those having higher-than-normal cholesterol during this time. If you want to use eggs safely Reduce your intake of egg venom per week. Since only egg yolk has cholesterol, you can easily eat egg whites.

Use more beans

Beans and other families, while nutritious and inexpensive, contain a type of water-soluble fiber called pectin, which contains cholesterol and carries it out of the body before it becomes a problem. Daily consumption of one cup of cooked beans is very satisfying.

Plus, eat fruit

Fruits also lower blood cholesterol due to their pectin content. “The pectin in grapefruit reduces blood cholesterol by an average of 7.6 percent in eight weeks, and this 1 percent reduction in cholesterol reduces the risk of heart attack by 2 percent,” says James Carva. To achieve this, you should eat 2.5 grapefruits daily.

Eat barley

Blood cholesterol seems to be lowered by barley bran. Numerous studies by Dr. Anderson show that barley bran acts like a bean. Oat bran has more soluble fiber, but oatmeal also lowers blood cholesterol.

Eat corn bran

Corn bran is as effective in lowering cholesterol as barley bran and beans. One tablespoon of corn bran per meal (added to soup or tomato juice) can lower cholesterol levels by about 20% after twelve weeks.

Get help from carrots

“Carrots lower cholesterol by a type of pectin,” says Dr. Peter Hoagland. In fact, eating two carrots a day can lower cholesterol by 10 to 20 percent. Lettuce, black cabbage, and onions, like carrots, contain some pectin.

exercise

Exercise can help reduce the build-up of cholesterol that clogs blood vessels. One of the best ways to increase your level HDL, Intense exercise. Exercise also increases the body’s ability to purify fat from the body’s blood. If the fat does not stay in the arteries for a long time, they do not have much chance of depositing on the walls of the arteries. We found that runners were able to clear fat from their blood 70% faster than other people.

Change your diet

Surprisingly, red meat, which is a toxic source of saturated fat, can be part of a heart-healthy diet. British researchers put people with high cholesterol on a low-fat, high-fiber diet containing 185 grams of lean red meat. The fat content of this diet was 27% of total calories, which is about 40% lower than most people in the United States. Cholesterol levels in these people decreased by 18.5%.

Consume low-fat milk

According to some medical professors, all people should consume low-fat milk. In one study, volunteers added half a liter of milk to their daily diet, and by the end of week 12, an average of about 8% cholesterol was seen.

Eat raw garlic

Researchers have long known that high consumption of raw garlic can reduce harmful body fats. Unfortunately, the smell of garlic can keep your friends away from you. You should know that if they are cooked to eliminate its bad smell, they will also lose their anti-cholesterol properties.

Cholesterol supplements

Vitamin 3 B or niacin:

“High doses of niacin (also known as nicotinic) may lower cholesterol and LDL levels. It’s best to start with small doses, about 100 mg a day. We need to be aware that a sudden increase in niacin can lead to bleeding, intestinal upset, and in some cases liver dysfunction. May be.

Vitamin C:

Vitamin C raises HDL levels in the elderly studied. Consumption of one gram of vitamin C per day can increase HDL by up to eight percent. Many pectin-rich fruits such as citrus fruits, tomatoes, potatoes, strawberries. Spinach is also rich in vitamin C.

Vitamin E:

Daily intake of 500 units of vitamin E in ninety days significantly increases HDL levels.

Calcium:

If you take calcium supplements for your bones, it is also good for your heart. Daily intake of one gram of calcium for eight weeks reduced cholesterol by 4.8. In another study, consuming two grams a day for twelve months reduced cholesterol by up to 25 percent.

Reduce coffee consumption

Studies show that between consumption Coffee And there is an increase in cholesterol. Most researchers believe that caffeine in coffee is not to blame.

Do not smoke

A study of adolescent boys who smoked at week 20 found a marked increase in their cholesterol. Another study shows that quitting smoking causes a rapid and significant increase in HDL concentration.

The following ingredients may be helpful in fighting cholesterol:

tea:

Or, to be more precise, the tannins in it can be useful in controlling cholesterol. In one study, people who drank tea normally on a low-cholesterol diet had normal cholesterol levels.

Joe:

It may have the same effects as oats in lowering cholesterol.

Rice bran:

This fiber, like oat bran, has been shown to be effective in lowering cholesterol (up to 25%). Activated charcoal: This coal, which is finely chopped, can be used to release gases. Attaches to cholesterol molecules and transports them out of the body. Patients who take one-third of this substance three times a day for four weeks have a 4% reduction in LDL levels. Keep calm. Rest can lower your cholesterol. Heart patients on a low-cholesterol diet who listen to sedatives have a significantly lower reduction in blood cholesterol than other patients.

Source: Healing Online

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