How to reduce cholesterol
Many problems arise due to excess cholesterol. Obesity also increases, measures should be taken to reduce cholesterol. learn that in this article.
What is cholesterol?
Cholesterol is a waxy substance that is produced in our body by the liver and the amount of cholesterol in our body reaches through food. Like carnivorous diet and dairy foods are its main sources.
Cholesterol does not dissolve in the blood, due to which there are serious diseases in the body such as heart attack, high blood pressure, heart blockage, etc.
What are the symptoms of cholesterol?
Certain symptoms of cholesterol increased but this increases the risk of other diseases such as high blood pressure, heart attack, diabetes.
Ways to reduce cholesterol at home
If you want to reduce cholesterol in your body, you can do some homemade remedies:
According to research, it has been found that coriander helps a lot in reducing cholesterol and also controls your sugar, to use coriander, you can add 2 teaspoon coriander powder in a cup of water and boil Take it and filter it.
Now drink it twice a day. In addition, keep the coriander soaked for over half an hour in the water overnight and an empty stomach is also this water. In a few days, you will get to see the difference.
To reduce cholesterol in your body, you need to mix the onion juice with honey and drink it. Apart from adding one cup of buttermilk, cut the onion finely in cup buttermilk and add salt and black pepper half-a-half spoon in it.
Doing this will reduce cholesterol by taking onion garlic and ginger in your food.
Red onions are helpful in reducing onion diseases. Red onion is used to reduce cholesterol.
Another great way to reduce cholesterol is to reduce cholesterol by using your gooseberry.
you can filter it by putting a spoon of gooseberry powder in lukewarm water. After this, an empty stomach is consumed this morning in morning, which will reduce your caloric intake within 2 to 3 days.
There is a lot of vitamin C in oranges, therefore 203 glass oranges Drink juice So that your caloric intake will be controlled in the body. If you do not want to drink juice, eat it, it will also end your problem of cholesterol and high blood pressure.
Coconut oil is very beneficial for the body and it reduces the fat in your body. It does not become colorful, add organic coconut oil and its oil into your diet. To use it you can prepare two teaspoons of coconut oil You must eat it.
By doing this, the weight gain of your body still stops because the fat starts to finish. It is also one of the very cheap ways to reduce cholesterol.
Fiber is rich in fiber which is beneficial for the body. If you eat a handful on a handful, your cholesterol is controlled and it also removes other disorders that occur in your body, but take care of it too.
It can be harmful to you and if possible, include your seed fruits and vegetables such as eggplant, take it in your own food and vegetables of different kinds of vegetables Be sure to eat.
Because the seeds in the seeds are postcards, these are some simple elements that contain elements that prevent your cholesterol from growing.
These are some easy remedies that you can do at home and remove the increased fat on your body.
Dietary guidelines that help reduce cholesterol:
1- Eat more legumes: Legumes mainly contain an important percentage of vegetable fibers that facilitate the feeling of satiety and make us eat less food, in addition, they provide the body with an important percentage of protein and high-quality carbohydrates, which makes them an ideal source of energy that does not harm the glycemic index.
2– Consumption of flour and whole grains and dispensing with the consumption of white bread.
It should be noted that flour, bread, and whole grains, along with rice, oats, and barley, are products that contain bran rich in sterols, a substance that is able to isolate cholesterol in the intestine and prevent it from entering the body.
Most importantly, these products are high in vegetable fiber, and thus help lower the glycemic index.
3- Eat fresh fruits instead of juices that contain disastrous amounts of sugar, and are free of vegetable fibers, like sweetened soft drinks.
These drinks greatly stimulate the rise in blood sugar, and in turn affect the levels of cholesterol-transporting lipoproteins.
In contrast, fresh fruit is a source of plant fiber and antioxidants, it is also rich in anti-inflammatory ingredients, making it a good ally to reduce the risk of inflammation of the arteries and diseases of the heart and blood vessels.
4- Adding nuts to salads is very important, as nuts contain a low percentage of carbohydrates in addition to a significant percentage of vegetable fiber. However, since it contains a high amount of fat, it is recommended to consume it in moderation.
On the other hand, nuts are an indispensable source of monounsaturated and polyunsaturated fatty acids that act as antioxidants and anti-inflammatory.
5- Inclusion of pumpkin, leeks, in our diet. These vegetables are an essential source of soluble fiber that helps you feel full, in addition to many other ingredients that help lower bad cholesterol. There is no harm in adding eggplant to this group of vegetables.
6- Eat extra virgin olive oil, as it is a major source of oleic acid, which is a type of short-chain monounsaturated fat. Olive oil also has antioxidant and anti-inflammatory properties, making it one of the best allies in fighting bad cholesterol.
Olives, whether green or black, along with extra-virgin olive oil, are an excellent meal for lowering cholesterol.
7- Moderate consumption of dairy products and animal fats in general, because these products, due to the percentage of saturated fats they contain, are often associated with a high percentage of low-density lipoprotein, especially in the absence of sports activities or their lack of exercise.
8- Eat fish, especially sardines and anchovies, twice a week because it is rich in omega-3 acids.
9- Avoid consuming jam and honey at breakfast, because of the large amounts of sugar and their lack of vegetable fiber, which stimulates high blood sugar and low-density lipoprotein. It is also advisable to drink coffee and milk without adding sugar.
10- Stay away from trans fats: You should stay away from foods and meals rich in trans fats, such as burgers, pizza, fried potato chips, and others because these fats are one of the main causes of high cholesterol in the blood.
11- Rely on low-fat meat: Try as much as possible to stay away from fatty meat and replace it with low-fat meat, for example, chicken (without skin) is a better option than red meat.
12- More than oats: Try to include oats in your daily meals, especially breakfast, as oats are rich in glucan fibers that help lower cholesterol.
13- Doing exercises: One of the best ways to reduce cholesterol is to do at least 15 minutes of moderate exercise every day.
14- more fruits: Try to add fruits to your breakfast on a daily basis, as fruits are rich in antioxidants and fiber that get rid of excess cholesterol.
15- Cinnamon coffee: Some research studies have concluded that adding cinnamon to coffee helps to reduce cholesterol.
16- Proteins: An effective natural way to reduce cholesterol in the body is to add plenty of protein-rich foods to your daily meals.
This article may interest you: protein shakes for weight loss benefits and side effects
The best foods for to reduce cholesterol
- White beans: they come on top of foods rich in fiber, and you can try different styles of them, some of which can be added to salads or soups. However, you should avoid cooked beans canned in a sauce full of sugar.
- Avocado: A green, creamy avocado is rich in monounsaturated fats, as well as soluble and insoluble fiber. You can slice it up on a salad, eat it mashed up, or put it on a slice of toast.
- Carrots: They are considered a delicious snack food, in addition to containing a good amount of insoluble fiber.
- Almonds: Among the nuts, almonds are the highest in terms of the amount of fiber they contain, although the difference between them and pistachios and walnuts is not great to reduce cholesterol
- Salmon: Eating fish that lives in cold water, such as salmon, twice a week can reduce low-density lipoprotein cholesterol, by eating it instead of meat and benefiting from the healthy “omega-3” fats it contains.