Cholesterol is a compound produced in the liver, which is good fats, an important component of living cells that are needed by the body’s functions, as it is responsible for hormone production and organ functions, but the body needs these good fats in a certain amount, and if the level of cholesterol exceeds the permissible limit, it may lead to problems Serious health, according to the websiteBoldsky“.
An increase in the level of cholesterol in the body means that those fats are deposited on the inner walls of the blood vessels and gradually reduce the area in which the blood passes, which may lead to hardening of blood vessels and increase blood pressure, the main cause of heart attacks and strokes, as it restricts blood flow to the heart and other body organs.
Perhaps the most important reasons for the increase in cholesterol in the body, especially after the age of thirty, are an unbalanced and unhealthy lifestyle such as high consumption of saturated fats, obesity, family history of disease, excessive smoking, and others.
The following are the different ways to control cholesterol levels in the body and how to manage them:
1- Reducing the intake of foods that contain saturated fats, such as baked goods, fries, butter, fatty beef, etc., provided that they do not exceed 16 grams per day, and focus on monounsaturated fats represented in olive oil and nuts such as almonds, walnuts, hazelnuts, cashews, avocados and fish.
2- Eat less gluten, represented by wheat, which leads to obesity, as research has shown that diets rich in gluten can pose more risk to the heart than cholesterol.
3- Eating a lot of high-fiber foods such as peas and oats is one of the best ways to naturally lower cholesterol, as studies have shown that increasing the consumption of soluble fiber such as those found in fruits and vegetables from 5-10 grams per day can lead to a decrease in the level of cholesterol in the blood. By 5%.
4- Eating fish, tuna, salmon, and other seafood rich in omega-3 acids is one of the ways that helps to naturally lower cholesterol.
5- Eliminate sources of trans fats in your diet, which are the worst types of artificial fats and are concentrated in meat and dairy products, as they are one of the main causes of high blood cholesterol.
6- Moderation of eating eggs, as the recommended daily intake of cholesterol is 300 milligrams for healthy people, and one egg contains about 213 milligrams of cholesterol, this means that on the days you eat eggs, you should reduce the consumption of cholesterol in other foods.
7- Relying on natural honey that contains low cholesterol to avoid heart disease and strokes, as honey is a healthy alternative to sugar because it reduces your cholesterol levels significantly.
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