Your body contains two types of cholesterol: the good kind, and the bad kind. Good cholesterol, also known as HDL, is a type of fat that helps clean your arteries and improve cardiovascular health to fulfill important functions. On the other hand, the bad cholesterol, or LDL, is the kind of fat that accumulates on the walls of your arteries, leading to blockages over time and poor circulation.
Although cholesterol is produced by the liver, it’s estimated that between 20 to 30% of what’s found in the body comes from what you eat. This is why you need to take care to avoid foods that are very high in cholesterol. In addition to this important measure, you can also follow some other tips to lower bad cholesterol and keep your cholesterol levels under control.
Increase your vitamin intakeGetting enough vitamin C, E, and B is essential to maintaining clean arteries and preventing the buildup of cholesterol. These crucial vitamins lower cholesterol levels and prevent them from becoming harmful to your body.
- Foods that are rich in vitamin C: This vitamin keeps cholesterol from adhering to the walls of your arteries. Among the foods that contain this important vitamin are:
- Kiwi fruit
- Foods that are rich in vitamin E: Vitamin E helps remove bad cholesterol from the bloodstream. The foods that contain this vitamin include:
- Sunflower seeds
- Wheat germ
- Foods with B complex vitamins: Vitamins B6 and B3 help keep your cholesterol levels from affecting the health of your liver.
Decrease your egg consumption
One egg contains 275 milligrams of cholesterol. That said, it’s been shown that eating eggs in moderation won’t put you at risk of having higher cholesterol. In fact, to avoid this hazard to your health, only consume egg whites and avoid the yolk (which is the part that contains cholesterol).
Avoid saturated fatsIt’s important that you minimize your consumption of saturated fats because they’re also high in cholesterol. These fats are found in beef and pork, butter, cheeses, whole milk, and hydrogenated oils, among other foods. As alternatives choose more fish, poultry, plant-based foods, and olive oil.
Avoid being overweight or obese
Being overweight or obese are problems that adversely affect your health in countless ways. They can lead to an increased risk of cardiovascular disease and are closely related to high cholesterol levels. If you are obese or overweight, it’s important that you contact a nutritionist to help you plan a diet to lose those extra pounds.
Avoid bad habitsLeading a sedentary lifestyle, excess consumption of alcohol, and tobacco use are among the many bad habits that can lead to increased levels of bad cholesterol. It’s important that you avoid them and adopt a healthier lifestyle.
Eat raw garlic
Eating raw garlic is one of the best ways to reduce high cholesterol levels. Garlic contains antioxidants and other important nutrients that clean the blood vessels, promoting elasticity and preventing cholesterol from adhering to artery walls. You should eat a clove of raw garlic on an empty stomach to take full advantage of its benefits.
Consume flaxseedFlaxseed is a major source of omega-3 essential fatty acids that help cleanse your arteries and prevent cholesterol build up. Eating a handful of flaxseed every day helps keep cholesterol from adhering to your arteries and causing blockages. You can also add flaxseed to your salads, smoothies, and desserts.
Thanks to their high content of pectin, apples are ideal for reducing cholesterol levels. Pectin helps clean and prevent cholesterol from sticking to the walls of your arteries.