A High Level of Bad Cholesterol? Healthy Tips to Lower It!
Cholesterol from food sources makes up about 30% of total cholesterol, which is why it's so important to eat a diet rich in healthy fats.
The human body has two types of cholesterol: bad cholesterol, and good cholesterol. The latter, also called HDL (high-density lipoprotein) is a kind of fat that helps clean out your arteries and improve cardiovascular health with its important functions.
Bad cholesterol, known as LDL (low-density lipoproteins) is a kind of fat that accumulates on artery walls. Over time, this accumulation can clog arteries and affect blood circulation. If you have high levels of LDL cholesterol, you need to see your doctor.
Although cholesterol is produced by the liver, it’s estimated that between 20% and 30% of the cholesterol in your body comes from what you eat. That’s why it’s so important to make sure you eat well.
So, let’s look at some dietary guidelines for managing cholesterol levels.
Increase your vitamin intake
Vitamins C, E, and B can help reduce bad cholesterol levels, thus preventing them from becoming harmful to your body.
Foods that are rich in vitamin C
Foods that are rich in vitamin C include lime, orange, grapefruit, mandarin, and kiwi.
Foods that are rich in vitamin E
Vitamin E helps dilate your blood vessels and removes bad cholesterol from the bloodstream.
- Foods such as the following contain this vitamin:
- Sunflower seeds
- Wheat germ
Foods with B complex vitamins
Vitamins B6 and B3 help hold your cholesterol level in check. Eating foods containing them is a great way to maintain a healthy liver.
Decrease Your Egg Consumption
One egg contains 275 milligrams of cholesterol. That said, some studies show that eating eggs in moderation won’t put you at risk of having higher cholesterol. In fact, in order to avoid this hazard to your health, only consume egg whites and avoid the yolk. This is the part that specifically contains cholesterol.
Avoid Saturated Fats
It’s important that you minimize your consumption of saturated fats, which are high in cholesterol.
- These fats are found in beef and pork, butter, cheese, whole milk, and hydrogenated oils, for example.
- Fortunately, there are lots of alternatives good for you. Choose more fish, poultry, plant-based foods, as well as olive oil.
Avoid Being Overweight or Obese
Being overweight or obese is a health problem. It makes you prone to numerous disorders. For example, it can lead to an increased risk of cardiovascular diseases. Studies suggest that it’s also closely related to high cholesterol levels.
If you’re obese or overweight, then it’s important that you contact a nutritionist. This health professional will help you plan a diet to lose those extra pounds.
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Avoid Bad Habits
There are several bad habits that can lead to an increased level of bad cholesterol. A sedentary lifestyle and tobacco use, as well as excess consumption of alcohol, are some of them. It’s important that you avoid them. In other words, adopt a healthier lifestyle for a healthier you.
Eat Raw Garlic
Eating raw garlic is indeed one of the best ways to reduce high cholesterol.
Some controlled studies show that garlic contains antioxidants and other important nutrients that protect the heart by promoting good cholesterol and reducing bad cholesterol.
You should eat a clove of raw garlic on an empty stomach to take full advantage of its benefits.
Flaxseed is the best source of essential omega-3 fatty acids. There is some evidence that they may help reduce the levels of LDL cholesterol as well.
You can also add flaxseed to your salads, smoothies, and desserts.
Pectin cleans your arteries and helps prevent cholesterol from sticking to the walls of your arteries.
Drink eggplant water with canary seed oil
Canary seed water with eggplant is a popular natural weight loss remedy and can also act on your lipid profile.
Mix two tablespoons of canary seed and a medium eggplant, sliced. Boil a little water and simmer these two ingredients for another 20 minutes. Let it sit, add some lemon juice and enjoy this eggplant water with flaxseed oil before breakfast.
Remember that these remedies should be complements to your doctor’s instructions. Don’t put your health on the back burner, make it a priority!