A practicing nutritionist explains how small dietary changes can be an effective weapon in the fight against high cholesterol.< /b>
High cholesterol means you have too much cholesterol, a waxy substance produced by the liver, in your blood.
The body must maintain a delicate balance of cholesterol because too much “bad” cholesterol can clog arteries, causing a variety of serious health problems.
Your diet can act as a catalyst or antidote to this process, or a remedy. hike, or lower levels.
According to a dietitian, not eating enough protein and too many refined carbohydrates can lead to decreased bile production, reducing the amount of cholesterol excreted from the body.
“Slight” Changes in your food choices can help keep the waxy substance under control.
Switch to avocado oil
Even something as small as your choice of cooking oil can cause problems with your cholesterol levels.
Fortunately, changing your diet in this area can make a “significant” difference in your fat levels.
“Use Oil Avocados instead of solid fats and foods higher in saturated fats will help control cholesterol levels,” says nutritionist Olga Malyarova specially for MedicForum.
Eat some blueberries
Adding some polyphenol-rich blueberries to your diet is another science-based way to lower your bad cholesterol levels.
“Eating 150 grams of blueberries daily for six weeks was associated with a statistically significant reduction in total cholesterol (six percent), bad cholesterol (seven percent) and triglycerides (27 percent); and the level of good cholesterol increased by six percent,” said Malyarova.
HDL cholesterol, also known as the “good” type, absorbs its bad counterpart from the blood and carries it back to the liver, where it is flushed out of the body. Thus, increasing your good cholesterol levels can improve your overall cardiovascular health.
Increase your fiber intake
Fiber, found in fruits, vegetables, nuts and whole grains, helps lower cholesterol.
The nutritionist recommended starting with oats, as small foods are rich in soluble fiber, which can help your levels drop quickly.
“Higher viscosity fibers, such as those found in oats, barley or psyllium, seem to , have a more universal impact on our health than fiber from wheat and rice,” explains the nutritionist.
The doctor also advised combining dietary changes with exercise, as this can begin to change within two months.
“The key here is consistency. Exercise does not have to be of high intensity or duration, but it is advisable that it should be done daily,” she said.
MedicForum previously wrote about the dangers of fast food for the immune system.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.