High cholesterol levels are one of the main causes of cardiovascular disease, such as heart attack, stroke, kidney disease, and many other health problems. It is important to learn how to eat foods that help lower your cholesterol to help prevent potential health problems.
Types of cholesterol in the blood
- LDL-cholesterol or bad cholesterol or bad fat, if there is too much. Will result in the accumulation of fat along the walls of the arteries, causing atherosclerosis.
- HDL-cholesterol, or good cholesterol, transports some LDL-cholesterol from the arteries back to the liver. Having low levels of HDL-cholesterol in the blood increases the risk of coronary heart disease.
In this regard, changing your diet can help reduce bad cholesterol. And also have a positive effect on your blood vessel and heart health. Examples of cholesterol-lowering foods include:
Avocado: Avocados are rich in monounsaturated fatty acids (good fats) and dietary fiber, help lower levels of bad cholesterol. So why not add avocado to your next favorite meal? Enjoy it as a snack, a side dish to a main course แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ, a salad or on a sandwich.
Consume heart-healthy fish: Consuming fish that contain omega-3 fatty acids instead of meat. Especially red meat such as pork and beef. It is not only good for heart health but also helps reduce cholesterol levels because fish contain less saturated fat than red meat. Fish that are rich in omega-3 fatty acids include salmon, sardines, mackerel (mackerel), herring. And should reduce the consumption of shark, king mackerel, and swordfish. Because they contain high levels of mercury, increasing the risk of heart disease.
Garlic: Although garlic is a popular plant used in almost every household, many people may not know that garlic contains important nutrients, especially Allicin. Which may help to slightly reduce total cholesterol and bad cholesterol levels, as well as reduce the risk of other heart diseases. Shouid eat fresh garlic regularly. Because fresh garlic contains a lot of substances that help reduce bad fat.
Soybeans: Soybeans are one of the legumes that are good for heart health. In addition, soy products such as tofu, soy milk or soy milk are rich in plant-based protein. In addition to being cholesterol-free, they may also help reduce bad cholesterol and increase good cholesterol. It should be eat 3-4 times a week. Nuts contain good fats and lower bad cholesterol.
In addition to eating a healthy foods in moderation, changing your behavior is also essential for good health, such as exercising regularly, getting enough rest, quitting smoking, and drinking alcohol in moderation. All of these things help reduce the amount of bad cholesterol and increase good cholesterol.