Cholesterol is a type of fat that interferes with the cellular activity of the whole body.
To a certain extent, it is essential for the proper functioning of the cardiovascular system, the proper functioning of the liver and the secretion of some hormones.
However, when it accumulates, it becomes an enemy of our health and, little by little causes symptoms and diseases that affect our health and life.
Generally, it ends up forming a thick plate in the arteries, which will cause difficulties of blood circulation.
As if that were not enough, it increases the risk of major heart diseases that require enormous care.
For this reason, it is very important to check your cholesterol levels, and most importantly, to have a healthy lifestyle to control your rate.
We want to share with you six recommendations that you should put into practice every day.
1. Adopt a physical training routine
If you suffer from high cholesterol, adopting a physical training routine is an excellent habit that will allow you to regulate your cholesterol level.
- Exercise helps the processes of removing the lipid retained in the arteries, and at the same time promotes the synthesis of healthy fats.
- In addition, exercise is essential to reduce the percentage of body fat, key element to control this disorder.
- Ideally, exercise for at least 30 minutes, at least 3 times a week.
2. Limit your intake of foods containing cholesterol
Although much of the body’s cholesterol is secreted by the liver, it is also possible to absorb it by consuming certain foods that contain cholesterol in large amounts.
It is essential to identify which sources contain them and, of course, to include them as little as possible in their diet.
- Be sure to minimize the consumption of red meat, dairy products and butter.
- Avoid frying and all foods that contain saturated fats.
- Avoid cooking with refined or hydrogenated vegetable oils.
3. Include omega 3 fatty acids in your diet
Omega 3 fatty acids are a type of healthy lipid that helps clean the bad cholesterol (LDL) of the arteries by increasing the level of good cholesterol (HDL).
They do not occur naturally in the body, but you can absorb them by consuming foods that contain them.
Best of all, they help maintain optimal energy and, more importantly, help fight inflammation.
You will find them in:
- Cold water fish
- Seeds (flax, chia, sesame, sunflower)
- Dried fruit
- Wheat germ
4. Increase your fiber intake
Fiber is one of the essential nutrients that helps lower the absorption of cholesterol in the intestine by avoiding its accumulation in the blood.
You will find fibers in the following foods:
- Whole grain cereals
- Fruits and vegetables
- Seeds and dried fruits
5. Include artichokes in your diet
Because of their high dietary fiber and antioxidant content, artichokes have become one of the most recommended foods for controlling cholesterol levels.
- They contain a substance known as cynarin, which interferes with the synthesis of cholesterol.
- Moreover, thanks to their contribution in luteolin, it is a good complement to avoid the formation of a lipid plaque in the arteries.
- They also lower the triglyceride level, and fight the retention of liquids.
- You can eat it in the form of extracts, tea, soups and recipes containing vegetables.
6. Avoid smoking
People who smoke daily have a higher risk of high cholesterol than those who do not smoke.
Cigarettes contain more than 19 toxic components that interfere with the body’s functions and are responsible for lowering good cholesterol.
- The toxins of the cigarette affect the circulatory health, and promote the accumulation of lipids in the arterial walls.
- As previously discussed in this article, cholesterol is a silent enemy of health and can cause serious consequences if unchecked.
Make sure to adopt recommended habits, regardless of whether you have a low or high rate.