There are some costs to keep up with the new world order because people used to be healthier because they had simpler lifestyles. The nutrients would go from earth to kitchen, without any intermediaries and exposure to any process. Now the streets and streets are covered with fast-food chains. The food that the soil offers us without any expectation is now “rare” and adorns the shelves of the markets with incredibly expensive labels. Let’s face it, none of us have that kind of hearing until the danger bells ring. So what’s this dangerous bell? Cholesterol. The cause of death that came first in the world. That is why many people wonder how to lower cholesterol.
It is the main cause of cardiovascular disease. An oil-like substance comes to the consistency of candles and accumulates in our veins. Would you have been a little more careful if you saw it with your eyes? Who knows? So how should he get out of this nightmare? How to lower cholesterol? In this article, we’ll look through a window close to our bodies. It’s time to take care of ourselves.
What is Cholesterol?
Cholesterol is a substance that is in all cells of the body and whose structure is similar to fat. Another name is “cholesterin,” and our body needs cholesterol to digest the nutrients we consume all day such as vitamin D, and hormones that we take with those nutrients or other means. We need cholesterol because this tiny auxiliary cell protects our wall and creates digestive bile acids in our intestines. So far, there’s something that looks innocent and cute.
Let’s talk a little scientifically so we can understand how it works. Cholesterol is carried into the blood with 2 different lipoproteins. These are LDL (low-density-lipoprotein) and HDL (high-density lipoprotein). In this scenario, LDL is a bad guy, and HDL is a good guy.
We call it bad cholesterol when the amount of LDL is high. If bad cholesterol is high, various cardiovascular diseases, especially heart attacks, knock on our door. As cholesterol is high, fat accumulates in our veins. There can be not enough blood through the veins, not enough blood can be pumped into the brain, and hello paralysis.
Symptoms of Cholesterol
Here are the symptoms:
•Feeling of extreme fatigue
•Burning on the feet and legs
•Late healing wounds
•Thickening of the toenails
•Bruising on your toes
•Cold or numbness in the hands and feet
•Shortness of breath
•Pains and rams
•Oils accumulating under the skin and around the eye
•Pain in the chest area
•Pain in the legs
•Yellowish stain around the skin and eyes
What Causes High Cholesterol?
The most popular reason for high cholesterol is, of course, an unhealthy lifestyle. If you’re eating unhealthy, you’re at risk. Consuming too much fat can be an example. The type of fat we call “saturated fat” is found in some meats, dairy products, baked products, and all kinds of processed foods. Another type of fat we call “trans fat” is also abundant in some processed and fried foods.
Moreover, if you’re not moving too much or exercising, it’ll take you to an unlucky future of cholesterol. As long as you don’t move, your good cholesterol drops.
You know smoking is harmful to your body in every way. Especially in women, it prepares results that will not be pleasant by upgrading THE HDL and upgrading the LDL.
If you’re a woman, your cholesterol level is lower than in premenopausal men. With menopause, the LDL level begins to rise in general.
Also, high blood pressure, kidney diseases, liver diseases, thyroid diseases, genetic elements, and some drugs can cause high cholesterol.
If you have high cholesterol and are determined to change your lifestyle to lower it, we have a few recommendations for you.
In addition to your diet, you can use some supplements, and it may be easier to naturally lower your cholesterol level.
The niacin supplement you will receive in the 1-6 gram range daily reduces the level of LDL cholesterol by up to 9% in a year. To use this supplement, you should consult your doctor, because like almost every chemical, this supplement has side effects.
Next up is the Psyllium shell, which has a high amount of soluble life. You can consume it daily to lower your cholesterol. Psyllium peel completes cholesterol-lowering drugs, according to one study.
Finally, let’s talk about L-carnitine. L-carnitine reduces the amount of LDL and reduces oxidation if you have diabetes. If you take 2 grams of carnitine per day for three months, your oxidized cholesterol level will drop 5 times more than it is compared to the placebo. That’s great!
Fruit and Vegetable Support
The equation is simple. The more you consume regular fruits and vegetables, the easier your LDL cholesterol level drops. Mother Nature is always waiting for us to open her arms.
According to research, adults who eat at least four servings of fruits and vegetables a day have LDL cholesterol levels about 6% lower than those who eat less than 2 servings a day. People who consume a large number of fruits and vegetables are also 17% more likely to consume much less for 10 years about the risk of developing heart disease. This is where the science talks!
Fruits and vegetables don’t just lower your cholesterol. These natural foods you consume are the source of antioxidants. Thanks to these antioxidants, LDL cholesterol cannot oxidize your arteries and does not form plaques. Your risk of heart disease may be much lower, thanks to these cholesterol-lowering and antioxidant properties.
Medicinal Plants and Spices
They are medicinal because they are full of vitamins, minerals, and antioxidants.
According to some studies, if you consume garlic, turmeric, and ginger regularly, your cholesterol will fall at a tremendous rate. Even if you eat only one clove of garlic for 3 months, your total cholesterol will drop by 9%. The antioxidants contained in these medicinal plants and spices prevent the oxidation of your LDL cholesterol and make up fewer plaques in your arteries.
Maybe we can’t consume medicinal plants and spices as much as fruits and vegetables, but even a small amount of antioxidants that we consume contribute greatly to the amount of antioxidants we buy daily. Spices and herbs such as dried oregano, mint, sage, mountain thyme, cloves, cinnamon, dill contain high amounts of antioxidants. Keep in mind.
There are two types of fat in food. Saturated and unsaturated fats.
We mentioned what saturated fats are up there. Chemically saturated fats do not contain double bonds and are very flat. We’re talking about this chemical feature because that’s why you see these oils solid at room temperature.
Unsaturated fats contain at least one pair of bonds and have a curled shape. This shape prevents them from bonding tightly to each other, and thanks to this feature, they remain liquid at room temperature.
According to research, if you replace most saturated fats in your diet with unsaturated fats, your total cholesterol will decrease by 9% in just 8 weeks. Besides, your high LDL cholesterol, which we call bad cholesterol, will decrease by 11%.
Let’s look at the longer-term work. People who consume less saturated fat tend to have lower cholesterol levels over time, according to the results. And what foods can we find these unsaturated fats?
Avocados, olives, oily fish, and “raw” nuts contain plenty of unsaturated fat. Are you still waiting to integrate these heart-friendly oils into your life?
Stay Away From Artificial Trans Oils
Trans fats are found naturally in red meat and dairy products. But most of us artificially buy this oil from processed foods cooked in fancy restaurants. So how does trans fat become “artificial”?
Manufacturers add hydrogen to unsaturated oils such as vegetable oils, and when these natural oils are saturated with hydrogen, their structure changes and they remain in a solid form at room temperature.
Trans fats are a cheaper alternative than natural saturated fats. For this reason, restaurants or food producers use these oils widely.
According to some important research results, people who consume artificial trans fat swell LDL cholesterol, lower HDL cholesterol, and therefore the risk of heart disease increases by 23%.
Now let’s talk about what you need to watch out for. When buying food from the grocery store, carefully read the “ingredients” section in the package. If you read the phrase “partially hydrogenated, the food you have means it contains artificial trans fat. You can take food containing artificial trans fats significantly from your life.
Less Extra Sugar
No, your high cholesterol is not just saturated fats and trans fats. Too much sugar consumption has the same effect. According to a study, if you are an adult and you take 25% of your calories, you need to take from drinks by drinking high fructose corn syrup. LDL cholesterol is only two weeks to increase by 17%.
There’s an even more disturbing dimension to the job, fructose-dense oxidized LDL increases the number of cholesterol particles. These particles affect heart disease as bad. Women and children should not receive more than 25 grams of extra sugar a day, according to the American Heart Association. In men, this amount is 37.5 grams. Read the labels of the foods you purchased and leave products containing added sugar on the shelf.
Soybeans contain a high amount of protein. It contains plant-based compounds that look like estrogen, which we call “isoflavone.” According to research, soy protein and isoflavones have strong cholesterol-lowering effects.
If you consume soy every day for at least a month, your “good” HDL cholesterol will increase by 1.4 mg/dl. Soybeans and soy milk are less processed than other forms and are more effective than soy protein supplements.
If you consume green tea every day for at least two weeks as a result of 14 studies, your total cholesterol level will decrease by 7 mg/dl and your LDL cholesterol will decrease by 2 mg/dl.
There has also been some research on animals related to green tea. The results show that green tea reduces LDL production in the liver and is being thrown out of the bloodstream in greater quantities. That means low cholesterol. If you drink at least four cups of green tea a day, you’ll be perfectly protected from your heart disease. Just a cup means you have a 20% less chance of having a heart attack.
You can dip green tea leaves into brewed tea, or powder edifies or mix with liquid matcha green tea. Enjoy your meal!
Soluble fiber is abundant in beans, legumes, whole grains, apples, and citrus fruits. Unfortunately, the enzymes needed to break down soluble fibers in our bodies are not found. That’s why these fibers move through the digestive tract, absorb water, and form a thick putty.
Soluble fibers absorb bile, a substance our liver produces to digest fats. As a result, we remove both fiber and bile from our bodies. We’ve been focused on bile because it produces bile cholesterol.
If you consume soluble fiber regularly, your total cholesterol and LDL cholesterol will decrease to 10% in approximately one month.
Cholesterol is a substance with vital value. It protects cells in our bodies and produce certain vitamins and hormones. Cholesterol is responsible for the robustness of our vascular wall. We can’t live our cholesterol-free lives. A certain amount of cholesterol is always necessary for our body.
In a healthy person, the LDL level in the blood should be below 130 mg/dL, total cholesterol should be below 200 mg/dL, triglyceride levels should be below 150 mg/dL. HDL level should be over 40 mg/dL in women and over 50 mg/dL in men.
Although you change your diet and exercise regularly, your fat content in the blood may not be ideal. In this case, medication may be required.
Today we gave you a little information on how to lower cholesterol. With the right nutrition and regular exercise, you have no reason not to improve your quality of life. Each of you is very special, and you have to give yourself the value you need. From inside and outside.