When you have too much cholesterol in your blood, increases the risk of heart and circulatory diseasessuch as heart attacks and strokes.
While the good cholesterol (high-density lipoproteins) essential for removing cholesterol and breaking it down in the liverbad cholesterol (non-high-density lipoproteins) clogs blood vessels and narrows arteries.
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good cholesterol it is produced in your body on a daily basis and is needed in each and every cellbut you ingest bad cholesterol through diet.
Dr. Deborah Lee of Dr. Fox gave clear directions on what to eat to lower your cholesterol fast.
Cholesterol is a fatty molecule that is synthesized in the liverbut it also enters the body through the food you eat.
High-density lipoproteins (HDL) are said to be «good cholesterol» because they carry cholesterol away from the heart and arteries to eliminate it in the liver.
An elevated HDL level is generally good, but an elevated low-density lipoprotein (LDL) level is extremely dangerous.
Dr. Lee explained: “Low-density lipoproteins (LDL) are ‘bad cholesterol’ that carry cholesterol to the heart and arteries, where fatty plaques may develop.
“These later block blood flow to the tissue distal to the block. An elevated LDL cholesterol is generally bad«.
High cholesterol is a risk factor for cardiovascular diseases (heart attacks and strokes).
Even if your cholesterol levels are slightly elevated, your blood pressure will still be elevated.
Although high cholesterol is most often due to dietary factors, it can also be caused by conditions such as hypothyroidism, obesity, high alcohol consumption, anorexia nervosa, chronic kidney disease, and more.
Cholesterol levels can also be aggravated by smokingthe excess salt in diet and excess alcohol.
Dr. Lee noted that they are also more likely to your cholesterol is high later in life, or if you have a South Asian, African, or African-Caribbean background or are going through menopause.
As mentioned, cholesterol is continually produced in your liver.
However, you also get cholesterol in your diet by eating eggs, shellfish, meat, and dairy products.
Dr. Lee said, «In the Western world, our diet tends to have too much, rather than too little, cholesterol»
These three simple dietary changes will lower your cholesterol FAST.
healthy fats
Products whole dairyfatty meats such as bacon, sausages, salami and products like cakes and pies, cookies, cakes and pies, butter, cream, ghee, lard and cheese, coconut and palm oils, ice cream and chocolateThey all raise your cholesterol.
Dr. Lee said, «This doesn’t mean you can’t eat, it just means only small portions from time to time«.
Instead, you should eat healthier fats, such as unsaturated fats, such as monounsaturated and polyunsaturated fats.
“Monounsaturated fats include olive oil, sesame and rapeseed, avocados and nuts such as almonds, cashews and hazelnuts.
“Polyunsaturated fats include fatty fish such as salmon, mackerel or trout, sunflower, soybean, corn or sunflower, flaxseed, pumpkin and sesame seed and walnut oils and spreads.
“Choose milk and yoghurts low fat and if you need a sauce, have a tomato sauce instead.
“Choose lean meats What chicken or turkeyor comma fish.
«Eat a lot vegetables, lentils, beans and chickpeaseat fresh fruit and use walnuts Y seeds in your kitchen.»
Fiber
Start eating more fiber to lower cholesterol.
fiber is a indigestible carbohydrate found in many fruits and vegetables, whole grains and legumes, nuts and seeds.
Dr. Lee explained: “Fiber is vital for good health, as it it increases the volume of the intestines and stimulates the passage of food through the intestine.
“As the meal progresses, the fiber content helps reduce the absorption of cholesterol into the bloodstream. It can also help improve glucose metabolism.»
be sure to eat five servings of fruits and vegetables a dayadvised Dr. Lee.
She advised: “Avoid white foods like white bread and white rice and white pasta.
«Choose whole grains that are not refined and have a higher fiber contentsuch as bread and whole-grain bread, brown rice, and whole-grain pasta.
Plant stanols and sterols
Plant foods contain substances called stanols and sterols that can naturally lower cholesterol, so you should start incorporating more of these into your diet.
Dr. Lee said, “You can buy foods that contain fortified levels of stanols and sterols specifically to help lower cholesterol.
“If you eat 1.2 to 2.4 g per day, this can lower your cholesterol by 10 percent. These foods are fortified milks, spreads and yogurts«.
As a general rule, you should take two to three servings of fortified products per dayFor example, this could be two teaspoons of fortified spread, one fortified yogurt, and/or one 250-mL glass of fortified milk, Dr. Lee said.
She explained: “These fortified products can be taken if you are also taking cholesterol-lowering medication. However, they should also be used and not in place of any prescribed treatment.»