The cholesterol level in the blood depends on many factors, but a diet is one of the main ways you can control your cholesterol. Cholesterol exists in two forms: the “good” cholesterol (high-density lipoprotein or HDL) and the “bad” cholesterol (low-density lipoprotein or LDL). Good cholesterol moves along the arteries to the liver, from where it leaves the body. The bad cholesterol is deposited on the walls of the arteries and, in combination with other substances, creates a plaque that blocks the arteries and can lead to myocardial infarction or stroke. with making an amount of changes in your diet, you can reduce harmful cholesterol levels to a healthy level.
- Use less red meat. Red meat with a high content of saturated fats increases the content of “bad” cholesterol in the blood. Red meat can be replaced with chicken or turkey without skin or with fish.
- For breakfast, eat oatmeal porridge or oatmeal porridge. Oatmeal and bran reduce harmful levels of cholesterol in the blood. It is recommended to eat 5-10 g of soluble fiber per day. Other sources of soluble fiber are apples, pears, bananas, beans, and barley.
- Include nuts in your diet. Walnuts, almonds, pecans, pine nuts, peanuts, and pistachios lower cholesterol levels in the blood. Nuts contain a large number of proteins containing omega-3 fatty acids, rich in polyunsaturated fatty acids (good fats) and vitamin E, which helps reduce plaque in the arteries. The FDA suggests eating a handful of nuts every day instead of unhealthy snacks.
- Choose low-fat dairy products.
- Add North Atlantic fish to your diet. Fish is rich in omega-3 fatty acids, which help lower cholesterol levels in the blood. Try adding two servings a week to your fish diets such as mackerel, salmon, tuna, perch, herring, and sardines. The most useful ways to cook fish are baking and grilling.
- Eat a lot of vegetables and fruits. Vegetables and fruits are rich in complex carbohydrates and fiber, which, according to research from Harvard Medical School, are helpful in lowering cholesterol.
- Add olive oil to your daily diet. Olive oil is rich in antioxidants and helps reduce cholesterol levels in the blood. The FDA suggests using two tablespoons a day. Olive oil is included in the salad as a salad dressing or added when cooking meat or vegetables.
- Limit the amount of eggs eaten. An egg yolk contains 213 mg of cholesterol, which corresponds to its daily norm. Harvard Medical School suggests limiting egg yolks to 4 per week. It is also recommended to consume only protein and not whole eggs.
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Thanks for reading.[MK]