How to Lower Cholesterol Levels Naturally with Diet
The time has come for us to imagine how to lower cholesterol in our magazine’s body most effectively. Yes, the best and healthiest diets will help in this regard. Which are they? The most beneficial diet in the world is the Mediterranean diet. It is a delicious and healthy method of eating. The core of this diet is a diet consisting of classic dishes of Mediterranean cuisine, as well as other procedures with which we achieve better results in lowering cholesterol in our body.
What is the Essence of the Mediterranean Diet?
The Mediterranean diet consists of food and nutrition that supports the health of our hearts. It is based on a healthy diet, which includes several foods, including olive oil and, from time to time, a glass of red wine.
What are the Positives?
Several studies on the Mediterranean diet have confirmed its beneficial effects on the elimination of heart disease. In addition, the analyzes themselves have shown a reduced number of deaths due to heart disease, cancer, or Alzheimer’s, or Parkinson’s disease. The condition was that people strictly adhered to food and food principles that were characteristic of the Mediterranean area.
What should be Part of the Mediterranean Diet?
The Mediterranean diet at home should consist mainly of the following foods, substances, and activities:
- olive oil replacing conventional butter;
- legumes, nuts, fruits, vegetables, whole grains;
- less milk and milk products – preferring preferably low-fat products;
- reduction of salt and its replacement by natural spices and herbs;
- more fish and poultry meat (two to three times a week) and a reduction in red meat;
- better enjoyment of eating with family and friends;
- performing more physical activities, more sports;
- (Voluntary) drinking an appropriate amount of red wine.
Beware of Bad Cholesterol! What Lowers its Level?
Has your doctor alerted you to high cholesterol? He probably also recommended which foods should be avoided. If you are looking hard for what lowers cholesterol, this article is for you.
The general opinion is that cholesterol is dangerous. But is it really so?
Why is it Important to Distinguish Between Good and Bad Cholesterol?
Cholesterol is a substance that circulates in the blood. Our liver makes it, or we take it from the food we consume. But we should know that while “bad cholesterol” increases health risk, “good cholesterol” is vital.
Bad or LDL Cholesterol
LDL cholesterol is considered harmful because it contributes to the formation of fatty acids in the arteries and can cause atherosclerosis. It narrows the arteries and increases the risk of heart attack, stroke, and cardiovascular disease.
Typical sources of saturated fats are red meat, vegetable oils (palm oil, coconut oil, and cocoa butter). So, for example, a well-baked pork cutlet is a cholesterol bomb.
In the case of LDL cholesterol, being overweight is also dangerous, which affects the circulation in the bloodstream and “helps” increase it.
Good or HDL Cholesterol
HDL cholesterol can be considered good cholesterol, so higher levels are better with this type of cholesterol. Therefore, it is good to know the difference between them. HDL helps to “remove” harmful LDL cholesterol from where it does not belong – from blood vessels’ inner walls. This damage is the first step to atherosclerosis. This can be the cause of a heart attack or stroke.
High levels of HDL reduce the risk of heart disease – but low levels increase the risk.
Is it probable to obtain rid of bad cholesterol even without drugs?
Changing the Menu can Help.
Yes, it is possible. It is necessary to omit the “originators” of the diet’s problem and include in the diet such as foods that will take strong action against it. The diet’s critical components are many fruits and vegetables, whole grains, and a lot of protein.
According to Harvard Health Publishing is the food:
- barley and whole grains,
- vegetable oils,
- apples, strawberries, citrus fruits,
- foods enriched with sterols and stanols,
- the fish,
- Foods high in fiber.
- Healthy weight is key.
Keeping your weight under control is definitely helpful for healthy cholesterol levels. Overweight people are more likely to have high cholesterol, but this is not the rule. People with any body type and body structure can have high cholesterol.
People who do not have a problem gaining weight quickly are often unaware of how much saturated and Tran’s fat they eat. No one can “eat whatever they want” and stay healthy “in the heart” forever.
They will also allow you to fight high cholesterol, but remember that you also need to add a hand to the work. Enjoying unhealthy foods and the subsequent “reliance” on supplements will not have the desired effect.
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Be honest with yourself, would you be happy with such a scenario? Regular love is an excellent prevention against the spread of carcinogens in the body, as well as against a worsened mental state. Last but not least, love strengthens and stimulates the body’s defenses.
Recommendation at the End
Have your cholesterol checked regularly, regardless of weight, physical activity, or diet. Preventive inspections allow you to be prepared and intervene in time.
Good Advice, in Conclusion
In connection with the issue of lowering cholesterol, it has been confirmed that monounsaturated fatty acids, which are found mainly in olive oil, represent saturated fatty acids in the Mediterranean diet. The result is the maintenance of the correct and optimal level of cholesterol in our body.
In addition, all diets that use the power of olive oil promote a reduction in blood pressure. Therefore, we can safely say that the Mediterranean diet and the diets are the best solutions if we think about it to reduce cholesterol and promote overall health. The big benefit of this type of diet is that they are available to everyone, thanks to the availability of food, you need to spend more time preparing the food and enjoying what is cooked in the kitchen.