One of the main causes of high cholesterol is genes, so you may have inherited it from your parents. In addition to genes, wrong eating habits and insufficient activity are other factors that cause cholesterol to rise. Since cholesterol is included in the structure of the cell wall, our body produces the cholesterol it needs, and we also get cholesterol from the foods of animal origin we consume. Cholesterol in the blood is divided into good and bad cholesterol. LDL, which is called bad cholesterol, threatens our cardiovascular health, while HDL, which is called good cholesterol, reduces the risk of heart disease. A balanced diet and active lifestyle help reduce LDL cholesterol and increase HDL.
What changes should we make in our diet to control cholesterol? Here are 5 foods that will help you control your cholesterol level!
Consume fish twice a week! Preferring oily fish, especially salmon and mackerel, will support the intake of omega-3 fatty acids that help protect cardiovascular health and reduce LDL levels.
2. Whole grains:
Choose whole grains such as whole wheat, barley, rye, oats, corn, rice, bulgur and whole grain bread, flour and pasta made from them. Unrefined grains that are not separated from their hull and core have a high fiber content. In addition to its fiber content, whole grains are also a source of plant sterols, which reduce the absorption of cholesterol by competing with cholesterol in the intestines. Whole grains have a protective effect against cardiovascular diseases with their fiber and sterol content.
3. Vegetables and fruits:
Vegetables and fruits are good sources of fiber and plant sterols. Consuming 5 servings of vegetables and fruits of different colors every day helps to reduce cholesterol levels. It is known that a daily intake of 2 grams of plant sterols reduces LDL cholesterol by about 10%.
Nuts such as nuts, walnuts, almonds, peanuts, flaxseed and chia seeds are sources of unsaturated fat and help lower LDL levels. It is reported that the consumption of 50-60 grams of oilseeds per day can reduce the LDL level by 5%. Remember to pay attention to portion control when consuming oilseeds.
Dried legumes are a source of vegetable protein and fiber, especially soluble fiber. Consuming legumes at least 2 times a week supports your fiber intake and helps lower cholesterol levels.
and in addition to all this, active life:
Physical activity is as important as adequate and balanced nutrition in the control of cholesterol. Physical activity helps increase HDL cholesterol and lower LDL cholesterol. The World Health Organization (WHO) recommends that adults do at least 2 times a week for a total of at least 150 minutes of light to moderate intensity exercise or at least 75 minutes of moderate to vigorous exercise. It is stated that doing light and moderate exercise for 300 minutes a week supports a healthier life.