Cholesterol Lowering Foods - How to Lower Cholesterol Naturally

How to Lower Cholesterol Naturally

Cholesterol is a substance that enables the body to produce vitamin D, hormones and bile acid. A large percentage of this substance is produced by the body itself, inside the liver. In addition, we absorb it by certain foods such as meat, eggs and dairy products.

High cholesterol (also called hypercholesterolemia) is the major cause of coronary heart disease and heart attacks. Hypercholesterolemia along with smoking, hypertension and diabetes are the 4 major risk factors for coronary disease. Cholesterol is deposited on the walls of the arteries, particularly the coronary arteries of the heart, forming the atheromatous plaque. This results in the formation of clots and blockage of the arteries, leading to the onset of myocardial infarction.

Cholesterol is carried in the blood through certain compounds called lipoproteins. Some of them favor the formation of atherosclerotic plaque and belong to the category that we call bad cholesterol or LDL (with normal levels less than 100mg/dl). Other compounds offer protection, helping in the elimination of excess cholesterol in the cells and belong to the category that we call good or HDL (normal levels higher than 40mg/dl). The normal value of total cholesterol in men and women is up to 200mg/dl.

Hypercholesterolemia may be caused by:

  1. Hereditary factors.
  2. Other diseases such as diabetes, hypothyroidism or diseases of the kidneys or liver.
  3. Nutritional factors (which is the most frequent).

Hypercholesterolemia may be cured with proper diet and by using specific medicines. HDL may also increase by following an appropriate diet, losing weight and increasing physical activity.

Take a look at some ways to get rid of this problem:

  • Eating whole grains and legumes.
  • Eating lots of fruits and vegetables.
  • Consuming more fish and chicken. Fish, in particular, is a very good choice, because it is rich in omega-3 fatty acids, which prevent clots and atherosclerotic plaques in arteries. Even if some types of fish and shellfish are high in fat, they are a better choice than meat, because of their content in Omega 3 - fatty acids.
  • Reducing the consumption of pork, lamb and beef.
  • Consuming only low fat milk and yogurt.
  • Reducing the consumption of sweets or foods rich in fat such as ice creams, chocolates, sweets, hamburgers, and potato chips.
  • Using olive oil in food and avoiding butter or margarine.
  • Reducing the consumption of cheese or prefer cheese with less fat.
  • Reducing the consumption of eggs to up to two per week.
  • Eating lots of almonds and avocados.

Now you need to pay close attention-

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