You can reduce cholesterol in different ways, there is not always a need for medication, but a doctor's consultation is necessary in any case. There are a number of general principles to ensure that cholesterol remains normal, and we will talk about them below.
The topic of high cholesterol is now more relevant than ever, absolutely all experts say that the level of cholesterol must be maintained in the norm. The fact is that an increased indicator causes the formation of plaques on the walls of blood vessels, which leads to the occurrence of atherosclerosis and other diseases of the cardiovascular system.
Products containing pectin.
Pectin is a polysaccharide, a type of fiber, it helps to remove excess cholesterol from the body. Pectin is found in many vegetables (such as spinach), fruits (apples, grapefruits), and legumes, and whole grains. If you have a slight increase in cholesterol, you should add garlic, ginger, and turmeric to your diet.
The fact is that fatty fish varieties contain unsaturated fatty acids, which favorably affect the lipid profile of the body. Such fish include salmon, herring, mackerel, trout, tuna, salmon, flounder.
The daily portion of nuts is about 30-45 grams. Nuts are rich in polyunsaturated fatty acids, which are necessary to maintain the condition of blood vessels in normal condition.
Olive oil contains monounsaturated fatty acids, try to replace the usual oil with olive oil, it is much more useful and can reduce cholesterol.
Legumes and cereals.
These products contain phytosterols and stanols, which, in turn, are plant analogs of cholesterol. They reduce the absorption of cholesterol by entering into a competitive connection with transport molecules in the intestine. In addition, they are antioxidants, help reduce inflammation of the vascular wall, and significantly reduce the risk of plaque formation.
Green tea contains flavonoids, which not only strengthen the capillaries but also reduce the level of" bad" cholesterol, against the background of increased high-density lipoprotein ("good" cholesterol).
This product contains dietary fiber, which is not absorbed but helps to envelop the intestinal wall and remove food from the body. Broccoli increases peristalsis, which reduces the amount of incoming cholesterol.
General rules for lowering cholesterol levels
Give up alcohol and tobacco products.
These bad habits prevent you from lowering cholesterol, even if you follow a diet. The fact is that alcohol does not allow high-density lipoproteins ("good" cholesterol) to be produced in full, and also increases the content of "bad" cholesterol. In addition, smoking and drinking alcoholic beverages harm the liver and increase the risk of cardiovascular disease.
More physical activity!
Sports activities have a positive effect on our overall health, they contribute to maintaining a normal body mass index, thereby reducing the risk of high cholesterol. Not everyone is friends with sports, and many simply do not have time for the gym, due to the workload of work and daily chores. In this case, it is worth walking more in the fresh air, it will not only help to maintain cholesterol in the norm but also have a positive effect on sleep and your mood.
These simple rules will help you lower your cholesterol and keep it in the range of normal numbers. But this does not negate the regular delivery of the test to determine the level of cholesterol in the blood and the subsequent consultation of your doctor. Remember that it is better to carry out prevention than to deal with the problem later!