Hundreds of millions of people around the world over the age of 20 have high blood cholesterol levels, which over the years threatens them with heart and vascular problems, up to the development of dangerous chronic ailments. For example, in the United States alone, according to various sources, up to 94 million people are at risk, writes the EatThisNotThat portal. But the good news is that you can take care of your health and lower “bad cholesterol” with even minor changes in your diet and eating habits, the authors of the publication point out. They named seven simple rules, adherence to which will allow you to keep cholesterol under control.
1. Start your day with oatmeal. “Beta-glucan is a soluble fiber from oatmeal that helps lower blood cholesterol levels,” says Kristen Fleming, MD, a consultant to a number of specialized American publications.
2. Increase your intake of unsaturated fat. Saturated fats raise cholesterol, while these fats do the opposite. “Unsaturated fat lowers cholesterol and normalizes blood pressure while providing energy for the body,” notes Fleming. As a source of unsaturated fats, she offers omega-3s in fish and nuts, as well as vegetable oil.
3. Eat more vegetable protein. “Vegetarianism is beneficial in that it not only allows you to lose extra pounds, but also helps to lower cholesterol,” explains Fleming. “The risk of heart problems is dramatically reduced.” An example of a vegetable protein product is soy and its derivatives.
4. There are more “soluble fiber”. “Grains, beans, seeds, fruits and vegetables are known to help lower cholesterol,” says doctor Elena Kaidanyan. “Soluble fiber is able to absorb cholesterol and prevent it from being absorbed into the blood.”
5. Try intermittent fasting. “Research shows that intermittent fasting can normalize total cholesterol levels by lowering bad cholesterol and raising good cholesterol,” explains Dr. Dawn Jackson Blatner. He said 16-8 hours in terms of meal timing (16 hours fast , for 8 hours you can eat) is the most common interval for those who practice this method.
See also: “Named four breakfast rules that remove” bad “cholesterol
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