Cholesterol not up to target? 8 "blood-vessel-clearing foods" to help lower bad cholesterol
Is your cholesterol within target? Understand the types and functions of cholesterol
Cholesterol is a fatty, waxy substance that is also an important raw material for human cell membranes, hormones, and vitamin D. It plays a decisive role in physiological functions. However, if too much cholesterol accumulates in the blood, it will increase the risk of cardiovascular disease. Excessive cholesterol is also the most common health problem among modern people. Cholesterol in the human body can be divided into three types: “low-density lipoprotein (LDL)”, “high-density lipoprotein (HDL)” and “triglyceride (TG)”.
The role of low-density lipoprotein is to transport cholesterol from the liver to other parts of the body. When too much low-density lipoprotein accumulates in the blood, these cholesterol particles may adhere to the blood vessel walls to form plaques, leading to atherosclerosis. Arteries narrow and blood flow pressure increases. Once the plaque ruptures, it may cause myocardial infarction, stroke, or block the arteries of the lower extremities and cause intermittent claudication. Normal people’s low-density lipoprotein should be controlled below 100 mg/dL.
The role of HDL is exactly the opposite. It contains high-density proteins that roam in the blood, pick up and collect cholesterol from the blood and artery walls, and then transport the cholesterol back to the liver for excretion. Therefore, it is called the “cleanser” in the blood vessels. “Dolf”. Generally speaking, the lower the low-density lipoprotein and the higher the high-density lipoprotein, the protective effect on arteries and blood vessels. The recommended HDL is higher than 40 mg/dL for men and 50 mg/dL for women.
It’s not just big fish and meat that are harmful! What foods increase bad cholesterol?
There are two sources of cholesterol produced by the body. One is related to physical constitution and genetic inheritance; the other is obtained from dietary intake. About 75% of the cholesterol in the blood comes from the liver and is produced by other cells, and the other 25% comes from daily dietary intake.
Today’s people who have a refined diet and lack of exercise are prone to high cholesterol due to bad living habits and a diet of big fish and meat. The American Heart Association (AHA) recommends that to prevent high cholesterol, you should eat more fruits, vegetables, low-fat dairy products, skinless lean meats, fish containing Omega3 fatty acids such as salmon and sardines, nuts, and beans. Category, fats and oils are mainly vegetable oils.
Improper eating habits are the cause of high cholesterol in modern people. The American Heart Association reminds you to eat less high-sodium (high-salt) foods, sugary drinks, red meat and fatty meats with a lot of fat, and processed meats (sausages, bacon, ham), trans fats and saturated fats, baked and processed foods (donuts, cakes, pastries), fried foods, lard, etc. You should also limit the intake of full-fat dairy products.
Healthy Eating Lowers Cholesterol Harvard Names 8 Superfoods
A meta-analysis study showed that foods that increase unsaturated fatty acids, reduce trans fats, and increase soluble fiber can significantly reduce low-density lipoprotein. Harvard Medical School points out that eating more fruits, vegetables, and beans on a daily basis can not only lower cholesterol and help stabilize blood pressure, but is also good for bones and digestive systems. The following 8 foods are helpful in lowering LDL:
Oats: Oats contain soluble fiber and can be paired with bananas, strawberries and other fruits for breakfast to increase fiber intake.
Whole grains: Barley, whole grains and other foods are rich in fiber, which can reduce the risk of heart disease.
Beans: not only contain soluble fiber, but also delay digestion and gastric emptying, increase satiety, and help control the body.
Okra and eggplant: They are healthy vegetables with very low calories and increase fiber intake.
Nuts: Almonds, walnuts, peanuts, and cashews contain healthy oils, which are good for the heart when consumed in moderation. They can lower cholesterol by about 5% and provide other heart-healthy nutrients.
Vegetable oils: Using olive oil, canola oil, tea oil, etc. to replace animal fats can help reduce low-density lipoprotein.
Citrus fruits: Grapes, apples, strawberries and citrus are rich in pectin, which is a healthy soluble fiber.
Oily fish: Eating fish rich in Omega3 fatty acids two to three times a week can lower low-density lipoprotein, reduce the occurrence of arrhythmias and protect the heart.
If you have high cholesterol or have been diagnosed with hyperlipidemia, and there is still no significant improvement after proper diet control, weight control, regular exercise, and changes in lifestyle habits (quit smoking, drink less), you must seek medical advice as soon as possible and follow the instructions. The doctor instructed to use blood lipid-lowering drugs for treatment.
Source:
11 foods that lower cholesterol
The Nutrition Source - Cholesterol
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