These foods are the killer of high cholesterol!

Bad Cholesterol: Cholesterol is a natural substance that is made in the body, its main amount is about 75% in the liver and a smaller amount of it is about 25% that enters the body through food, although an excessive increase in cholesterol causes problems for the body. But the presence of cholesterol plays an important role in maintaining the cell membrane and making hormones. In this health article, we want to check what bad cholesterol is and what to eat for high cholesterol. Bad cholesterol, what to eat for high cholesterol?

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What is bad cholesterol?

Cholesterol in the body is found in two forms: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). High-density protein causes the transfer of cholesterol from the cell to the fatty liver or its transfer to the outside of the body as waste material; For this reason, it is known as good cholesterol. Therefore, the higher its level in the blood, the better.

Low-density lipoprotein transports cholesterol to the cells that need it. If the amount they carry is high; That is, more than the amount required by the cells, this substance is deposited in the walls of the arteries, which itself causes diseases related to the arteries; That's why we call it bad cholesterol. Therefore, it is better that the level of HDL is not more than the amount required by the body.

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What is the cause of increased cholesterol?

Bad cholesterol, the cause of blood cholesterol increase, is divided into two parts: fixed and acquired factors. Regarding the increase of acquired cholesterol, the following factors can be mentioned:

A diet high in saturated fat

Immobility and obesity

Smoking (in cigarettes, there is a chemical called acrolein, which prevents the transfer of cholesterol from fat deposits to the liver by good cholesterol and causes an increase in bad cholesterol and the formation of plaque in the veins and eventually atherosclerosis)

Bad cholesterol, underlying diseases such as: high blood pressure, diabetes, hypothyroidism, liver diseases, kidney diseases.

Some factors in high cholesterol are unchangeable and naturally increase the risk of heart attack or stroke, which doctors call fixed factors.

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Fixed factors include: family history of coronary heart disease or stroke at a young age, family history of complications caused by high cholesterol, as age increases, the probability of narrowing of the arteries or arteriosclerosis increases, race (probability of heart attack in People of Indian, Pakistani, Bangladeshi, and Sri Lankan descent are more likely), gender (men are more likely to have a heart attack than women).

Before menopause, women are less likely to have high cholesterol due to the presence of a large amount of estrogen in their blood, but after menopause, with a decrease in estrogen in the blood, the possibility of high cholesterol increases in them; Therefore, they should pay attention to this point in their diet), familial hypercholesterolemia (that is, some people are genetically born with high cholesterol, which causes heart problems and arteriosclerosis at a young age).

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Treatment of high cholesterol

If high cholesterol in your blood is even hereditary; You can succeed in controlling and treating high cholesterol by observing the following.

Bad cholesterol, allocate a major part to fibers and fresh vegetables and fruits in your diet.

In the consumption of proteins, reduce the consumption of red meat and try to replace it with the meat of birds and fish; Also, remove the skin from birds when consuming meat.

Use soy and its products such as soy milk or soy cheese (tofu).

Eliminate cigarettes and smoking family in general.

Exercise, especially walking, should be a regular part of your daily schedule.

Try to rest and have fun in open spaces.

Avoid stress and depression.

bad cholesterol, most people with high bad cholesterol are also overweight; Sometimes, even though they are not overweight, they have abdominal and chest obesity. Doing exercises and losing weight and fat helps to reduce cholesterol.

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What to eat for high cholesterol?

Since high bad cholesterol is caused by the accumulation of fat in your body, it is better to improve your diet to reduce it by reducing fat from food and replacing it with fat-reducing substances. Eat your food boiled, steamed or grilled instead of fried. Use low-fat dairy products instead of high-fat dairy products. Reduce the consumption of sweets, cookies, cakes and products including coconut oil, palm oil and biscuits, chips, puffs, sausages, hamburgers and processed materials. Instead of red meat, use white meat such as chicken and fish. When using chicken meat, remove its skin.

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Be sure to use raw or cooked garlic in your diet at least two cloves a day; Because garlic, in addition to lowering blood fat, also lowers blood pressure. All vegetables, grains and legumes are free of cholesterol, among them ingredients such as barley, pumpkin, dill and garlic have a much stronger anti-cholesterol effect. Don't forget to eat bread and whole grains.

Flax seeds are very useful for reducing cholesterol, but because the skin is very hard and indigestible, it is better to soak it in water. Its consumption is two and a half teaspoons three times a day. Use unsalted and unroasted nuts, especially almonds and walnuts, because they are high in omega-3 and raise good cholesterol in your blood.

Bad cholesterol, drinks such as tomato juice, pomegranate juice, water, cherry, orange and lime juice can be useful in reducing blood cholesterol. In vegetables, pumpkin, parsley, onion, green pepper and eggplant are among the ingredients that help reduce triglycerides and blood cholesterol.

Black pepper prevents the formation of new fat cells and has anti-fat properties due to the presence of pyrin, which gives the hot taste of pepper.

Bad cholesterol, never drink water between meals, drink water before meals or half an hour after meals. Also, do not drink water that is too cold.

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