Cholesterol has important functions in our body, but too much can cause harm. With proper nutrition, we stay healthy and have cholesterol under control and in balance.
The cholesterol is a lipid insoluble, which, when excessive, is responsible for some cardiovascular diseases. This lipid performs important functions in our body, such as vitamin D manufacturing, sex hormone production, and participation in cell growth and regeneration.
Types of Cholesterol
Good cholesterol and bad cholesterol are the two different types of cholesterol.
Good cholesterol also called HDL (High-Density Lipoproteins) is good for the body and protects it because it collects all the bad cholesterol deposited in the blood vessels and is then cleared out by the liver.
Bad cholesterol also called LDL (Low-Density Lipoproteins), deposits in the artery walls, making them narrower, which makes it difficult for blood to pass through and may lead to clogging of the artery. This kind of bad cholesterol is associated with overweight, poor diet, diabetes, high blood pressure, and smoking.
Genetics is the determining factor for the presence of excess cholesterol. A person may have a high-fat diet and their LDL level may be low because the liver can properly eliminate excess cholesterol. Already people who have a balanced diet may have a high LDL level because the liver cannot excrete fat well. For this reason, it is wrong to say that only obese people have high cholesterol.
Both HDL and LDL are part of our body, and 70% of good cholesterol is synthesized, while 30% is acquired in food. There are foods that in addition to fighting bad cholesterol also raise the level of good cholesterol in the blood, being allies of people who suffer from excess LDL.
Here are some foods that really work to reduce cholesterol.
Consumption of soluble fiber found in oat bran, beans, peas, citrus fruits, and apples reduces the level of LDL in the blood.
Strawberries and Cherries
Strawberry and cherry fight free radicals, which makes the cardiovascular system work better.
Red Grapes, Apples, and Broccoli
Consumption of red grapes, apples, and broccoli help to increase good cholesterol because they each contain a large amount of quercetin, a flavonoid widely found in the vegetable kingdom, with antioxidant activity and free radical removal.
Purple and red fruits also have anthocyanins, a substance also antioxidant properties and important benefits to the circulatory system.
The eggplant, because of its high fiber content, helps in reducing the fats that cause health issues. It is rich in flavonoids and antioxidants, substances that hinder the formation of fat plaques in artery walls.
The olive oil and avocados have monounsaturated fat, very beneficial to the heart, and increase the level of good cholesterol and lower bad cholesterol levels.
Sardines, Salmon, and Tuna
Sardines, salmon, and tuna are foods rich in omega -3, which inhibit platelet formation and blood clotting, preventing cardiovascular disease. Also, its consumption enables the control of cholesterol and triglycerides.
Combat bad cholesterol by implementing these foods into your diet and maintaining common sense at mealtimes. Avoid consuming saturated fats and trans fats, use vegetable oils for cooking, and avoid eating red meat, especially fatty meat.
By Sumiya Shaw
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