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Health: How to lower your cholesterol levels?

Health: How to lower your cholesterol levels?

Cholesterol is a fat-like substance produced by our body. Its function is fundamental as it keeps the walls of your cells flexible and it is needed to make several hormones.

We can identify two types of cholesterol, according to the kind of lipoproteins used for its transport in the body:

  • The ”good” cholesterol (HDL): it helps carry cholesterol away from vessel walls and helps prevent these diseases.
  • The “bad”cholesterol (LDL): it creates cholesterol deposits in blood vessel walls, leading to clogged arteries and increasing the risk of strokes, heart attacks and kidney failure.

This is why it is important to maintain good levels of bad cholesterol (LDL) through a balanced diet.

You should avoid saturated fats (meat pies, sausages, fatty cuts of meat, butter, ghee, lard, cream, hard cheeses, cakes and biscuits, foods containing coconut or palm oil) and eliminate the trans fats found in fried foods and baked goods (cakes, pie crusts, frozen pizza, and cookies).

However, some foods can help increase the beneficial HDL and decrease the harmful LDL.

Foods high in monounsaturated fats:

  • Olives, olive oil, and canola oil
  • Tree nuts, such as almonds, walnuts, pecans, hazelnuts and cashews
  • Avocados

Omega-3 fatty acids

  • Salmón
  • Mackerel
  • Herring
  • Deep Sea Tuna

Soluble Fiber

  • Beans
  • Peas
  • Lentils
  • Fruit such as Apple
  • Psyllium
  • Whole grains
  • Oats

Moreover, exercising on a regular basis may improve cholesterol and promotes heart health. The longer and more intense the exercise, the greater the benefit.