Cholesterol, a fat present in the blood, is of fundamental importance for the well-being of our body as long as it remains within a range of normal values. On the other hand, when certain thresholds are exceeded, there is a greater risk of cardiovascular disease. So let's find out how to lower cholesterol naturally.
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Il cholesterol, fat present in the blood, is of fundamental importance for the well-being of our organism as long as it remains within a range of normal values. On the other hand, when certain thresholds are exceeded, one is more exposed to risk of cardiovascular disease. In some cases it is possible to avoid taking drugs simply by following the right diet and choosing some effective natural remedies that can keep blood fats at bay. Let's find out then how to lower the cholesterol of course.
We speak in particular of the LDL cholesterol known as "bad"As opposed to HDL considered" good ". Recently, among other things, the parameters have changed: the new guidelines work of the European Society of Cardiology (Esc) do drop the bad cholesterol limit to 100 which previously did not have to exceed 190.
Read also: CHOLESTEROL: NEW GUIDELINES. MUST NOT EXCEED THE LIMIT OF 100
But what can we do concretely for to avoid high cholesterol? Basic act at the food level in such a way as to avoid that too many fats accumulate in the blood but also to stop pursuing bad habits such as smoking, consuming too much alcohol or still being sedentary.
First it is good limit hydrogenated fats or those of animal origin in particular cured meats but also milk and derivatives, egg yolk (about the consumption of eggs and cholesterol, read here), etc. Even very processed or refined foods increase the levels of fat in the blood following the metabolism of our body. More often than not one thinks for example that too (refined) carbohydrates tend to raise cholesterol as they are high glycemic index.
Read also: HOW MANY EGGS CAN WE EAT WITHOUT INCREASING CHOLESTEROL?
Then there are some foods that are recommended instead as able to keep cholesterol at bay.
Whole grains are arguably better in that avoid blood sugar spikes thanks to the presence of fibers able to reduce the absorption of cholesterol. Excellent for example barley and oats.
Read also: HIGH CHOLESTEROL: A DISH OF BARLEY OR OATS TO FIGHT IT
Fruits, vegetables and legumes
Foods from the plant world are also very rich in fiber. Some research has shown that foods such as strawberries, avocados, tomatoes, apples but also dried fruit, especially pistachios and walnuts, are useful in particular.
Read also: CHOLESTEROL: 10 FOODS TO REDUCE IT AND KEEP IT AT BADA
Foods rich in Omega 3
Foods rich in Omega 3 are useful for regulating sugar levels but also cholesterol in the blood. These essential fatty acids are present in some types of fish but also in many plant foods including flaxseed and hemp.
Read also: NOT ONLY FISH: THE 5 VEGETABLE SOURCES OF OMEGA 3
With the term "natural remedy" we generally refer to treatments based on herbs, plants or other natural substances and we forget that the most natural thing for our body is to move. Regular physical activity is a simple system that we all have at our disposal to stay healthy, also perfect for keeping cholesterol at bay. It may be enough to dedicate yourself to one brisk walking every day for 30-40 minutes.
Sometimes the doctor may prescribe some omega 3 supplements to keep cholesterol at bay, in all those cases, for example, in which it is not possible to get the right amount of these essential fatty acids with the diet.
Fermented red rice
Among the most suitable natural remedies to lower cholesterol there is fermented red rice in some cases prescribed instead of statins. It is a particular rice that thanks to the azione del lievito Monascus purple, ferments by changing color and acquiring new properties.
Among the many virtues of garlic there is also that of keeping blood fat levels at bay. It is used to lower both cholesterol and i triglycerides, these two values are often high at the same time.
Artichoke and dandelion
As for herbs, dandelion or artichoke is often recommended in the form of infusions, mother tinctures or tablets. They both act supporting the work of the liver in eliminating excess fats. Thanks to the presence of fibers, absorption is also reduced.
Of fundamental importance to keep cholesterol at bay is then maintain a healthy weight and check with the help of a doctor thepossible presence of other pathologies such as diabetes and hypertension.