Triglycerides and bad cholesterol, also known as LDL, are the main sources of fat that circulate in the blood. Therefore, when the blood cholesterol concentration is very high, with a LDL value of 130 mg / dL or higher, it can cause blood vessel clogging, increasing the risk of heart disease such as high blood pressure, heart attack and, even, Stroke.
In most people, high cholesterol levels are due to a diet rich in saturated and hydrogenated fats and a sedentary lifestyle, so simple changes in daily habits are essential for lowering cholesterol.
1. Exercise regularly
Aerobic exercises such as swimming, running, walking, water aerobics or cycling are the best options for lowering bad blood cholesterol, so you should do at least 30 minutes, 3 times a week, or to get better results, exercise every day. See what aerobic exercises to do at home.
One should try to exercise outdoors as much as possible in order to receive some sunlight which, in reasonable amounts helps the body eliminate cholesterol by lowering its levels.
2. Increase fiber intake
Feeding foods rich in soluble fiber, such as flour and oat bran, barley and legumes, helps absorb excess cholesterol in the intestine and eliminate it from the body. You should also eat at least five servings of fresh vegetables and fruits per day, such as apples, peaches, bananas, green beans or spinach, which are also very high in fiber. See more fiber rich foods.
3. Drinking black tea daily
Black tea has in its composition tein, which is similar to caffeine and which therefore helps to fight the body's fat plaques, thus, just drink 3 cups a day. However, pregnant women and people with medical restrictions on caffeine should not use this tea. Learn all the benefits of black tea.
4. Prefer healthy fats
Saturated fats, present in butter, bacon or mortadella and hydrogenated ones, present in margarine, lard and many processed foods, raise LDL cholesterol levels. However, healthy fats, such as monounsaturated fats found in extra virgin olive oil and omega-3 fatty acids, reduce bad cholesterol and increase good cholesterol.
Therefore, you should always choose extra-virgin olive oil for cooking or seasoning salads for example and you should eat at least a daily dose of a food rich in omega-3, such as fish, nuts and seeds of flaxseed. See more omega-3-rich foods.
5. Eat more garlic
Garlic, in addition to lowering LDL cholesterol levels, also increases the levels of HDL cholesterol, which is good cholesterol. One clove of garlic per day is usually enough to help regulate cholesterol levels. See more about the benefits of garlic.
6. Drink eggplant juice
Eggplant juice is an excellent home remedy for high cholesterol, which contains a high content of antioxidant substances, especially in the peel. Therefore, it should not be removed in juice preparation. Here's how to make this juice.
You can also consume the eggplant in other ways, either cooked or roasted, for a greater protective effect on the liver or also use the eggplant in capsules.
See also the video with all the tips of our nutritionist, to help combat high cholesterol:
