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Monday, October 3, 2022

Three foods that will help reduce bad cholesterol

Avocados, garlic and small sea fish reduce "bad" cholesterol. But don't forget to exercise.

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Cholesterol is the “scarecrow” of modern medicine, yet it’s actually not that awful. It is necessary to develop body cells, particularly nerve cells, to create hormones and for the gallbladder to produce acids.

Moreover, a healthy body is fairly adept at controlling the amount of both good and bad cholesterol. The rise in bad cholesterol, or LDL as it is known technically, is somewhat influenced by food. Even foods high in cholesterol, which athletes frequently consume (fatty meat, a lot of cheese, butter), do not cause them to have higher levels of harmful cholesterol in their blood. However, vegans who rarely eat animal products frequently have high cholesterol. Additionally, even with a perfect diet, a sedentary lifestyle, smoking, and excessive coffee consumption can cause an excess of “bad” cholesterol. Our liver synthesizes 80% of it, and just 20% is obtained from the diet. A healthy lifestyle and regular exercise are important for controlling the amount of “bad” cholesterol before turning to food.

bad cholesterol
Photo by Kenny Eliason on Unsplash

But adding the “right” foods to your diet doesn’t harm. Particularly if there is a propensity for atherosclerosis: “Bad” cholesterol helps create plaques on the arteries, which causes the gaps in the vessels to close and atherosclerosis to develop.

1. Avocado.

Shocking findings were reported in a recent study that was published in the American Heart Association Journal. When Obese people ate avocados every day for several months, the high-calorie fruit (yes, it’s a fruit!) not just affected weight gain but also reduced the level of, if not totally, bad cholesterol in the blood.

Additionally, avocados in general, are particularly advantageous for persons with cardiovascular issues since they may somewhat thin the blood and contain several healthy acids, magnesium, and potassium.

Avocado boosts productivity, lessens weariness, and overall enhances wellbeing. It also decreases irritation. And all thanks to a special substance – mannoheptulose, which reduces the level of glucose in the blood, while contributing to its better absorption by brain cells.

How much to eat: As per some estimates, two or three pieces a week (or half a day) in various combinations will be enough. An avocado may be a great dressing for any veggie salad if it is mashed or cut into cubes. And in combination with shrimp – just a classic!

Or make an avocado spread and whole grain bread for a breakfast sandwich. A quarter of an avocado and a slice of hard cheese makes for a filling and healthy brunch.

2. Garlic

Garlic contains allicin, which promotes the elimination of “bad” cholesterol. Garlic extract works to stop blood clots. In addition to lowering the risk of blood clots in the arteries, it also halts the progression of cardiovascular disorders.

Garlic’s ability to decrease blood pressure has also been demonstrated by science. After performing 11 studies, Australian researchers discovered that the compounds in garlic could safely dilate blood arteries and lower blood pressure.

How much to eat: One fresh garlic clove consumed every day for three to five months is sufficient to normalize the blood 

3. Wild small fish

It includes pollack, smelt, sprat, and sprat. or larger—herring and mackerel. They are also quite practical, especially when they are mildly salted, when the advantages of fish exceed the drawbacks of salt. The wild species of red fish like coho salmon, sockeye salmon, char – are excellent sources of polyunsaturated fatty acids omega-3 and omega-6, iodine and taurine.

What is good about small sea fish: It contains significant amounts of DHA and EPA acids, which are good for the health of blood vessels and the brain. The two acids’ combination (DHA + EPA) aids in lowering “bad” cholesterol. Additionally, they contribute to the “fluidity” of cell membranes and the reduction of blood viscosity, both of which have a positive impact on the flexibility of blood vessels and heart muscles.

How much to eat:  You can have a portion of fish (at least 200 grammes of the final meal) everyday, but a minimum of three times every week. Since there are so many different kinds of fish, you won’t get bored. 

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