2024-07-30 16:56:47
What is cholesterol?
“Cholesterol is a fatty substance, also known as lipids. The topic of cholesterol is still shrouded in myths, so even if at first glance it appears to you that cholesterol has no benefits, it would be completely untrue, because two types of cholesterol can be found in our body – “good” and “bad”, says pharmacist E. Ramaškienė.
According to the pharmacist, “bad” cholesterol accumulates on the walls of our arteries. Over time, hard plaques can form on them, which can block the passage of blood vessels and thus lead to a heart attack or stroke.
“Good” cholesterol is very important for our body, because it prevents “bad” cholesterol from accumulating on the walls of blood vessels, binds it and transports it to the liver, where it is broken down and removed. Therefore, we must follow a diet that helps ensure that there is more “good” cholesterol in the body than “bad” cholesterol. In fact, it’s not complicated, it’s just important to know a few basic rules”, says pharmacist E. Ramaškienė.
Oats
“Oatmeal is the first step to lowering blood cholesterol. Oats contain soluble fiber, also known as beta-glucans. Together with bile acid in the stomach, they stop not only the entry of “bad” cholesterol into the body, but also promote the removal of existing cholesterol. So start the morning with oatmeal, and during the day eat two slices of oat bread”, advises pharmacist E. Ramaškienė.
She adds that adding barley or other whole grains, which are also high in soluble fiber, is just as possible.
Beans
“Beans are also rich in soluble fiber. Also, they take longer to digest, so you’ll feel fuller for longer after a meal. In order to reduce the cholesterol level in the body, you can be sure that you will not be bored with recipes with beans, because there are many types and flavors of them. So when cooking, feel free to try black, white, red and variegated beans, which will bring a different structure and taste to the dishes, and the health benefits will be great”, advises pharmacist E. Ramaškienė.
The pharmacist recommends not to forget soy products and legumes such as chickpeas and lentils, which can also enrich your diet in order to lower cholesterol.
Nuts
“There is more and more research showing that nuts, especially almonds, pistachios, walnuts and peanuts, are good for our heart. If I had to choose one type of nut to include in a cholesterol-lowering diet, I would single out almonds. They are rich in monounsaturated fats, which reduce the level of “bad” and maintain “good” cholesterol,” says pharmacist E. Ramaškienė.
She advises eating 50-60g of nuts per day, which is two small or one large handful.
Fish or omega-3
“Red meat is rich in saturated fat that increases “bad” cholesterol, so in order to reduce its amount in the body, it is advised to eat fish instead of meat. Eat fish two or three times a week, and include avocados in your diet, which are also rich in omega-3s. Omega-3 reduces the amount of triglycerides in the blood, thereby protecting the heart and reducing the risk of heart rhythm changes,” says pharmacist E. Ramaškienė.
Whitish plantains
“Soluble fibers needed for cholesterol reduction can also be obtained from food supplements with fibers. In the composition of such food supplements, it is advised to look for whitish plantains, which help to maintain a normal cholesterol concentration in the blood, contribute to the increased absorption of fiber and help to maintain intestinal activity,” says the pharmacist.
2024-07-30 16:56:47