REDUCE CHOLESTEROL LEVEL WITHOUT MEDICATION
In this blog I'm going to advice to help you how to reduce cholesterol levels naturally.
Be more physically active
Doing 2.5 hours of physical exercise a week is enough (for example, walk for half an hour a day). This is easy,healthy, and all you need for it is a pair of good shoes.
Do not smoke
Even smoking 2-3 cigarettes a day significantly increases blood cholesterol levels. Avoiding cigarette smoke and maintaining a healthy diet improves blood cholesterol levels in just 2-3 weeks.
Avoid stress
Stress directly increases blood cholesterol levels. Release stress with relaxing exercises and meditation.Concentrate on your breathing and breathe deeply.
Control food quality
One portion of meat or fish is approximately an amount that can fit in your palm. One portion of fresh fruit should be the size of your fist.One portion of vegetables, rice, or pasta should be about two handfuls worth.
Keep the diet
People receive 20% of their cholesterol from food. This 20% can be significantly reduced with a proper diet.
Avoid fried food
It is best to eat stew, baked, or grilled foods. Diet for reduction of blood cholesterol.
No fast food
Crisps, hamburgers, pastries, and cakes are banned. These products contain trans-fats, which increase cholesterol.
Do not eat too many eggs
It is recommended to eat no more than 3 eggs a week. However, if you separate the yolks, it is fine to continue eating just the egg whites as much as you like.
No subproducts
Animal products such as the liver, kidneys, lungs, tongue, and brain contain a lot of cholesterol. Reduce the amount of these foods in your diet as much as you can.
Dairy food
Choose kefir and milk with at most 1% fat and non-fatty yogurts, sour cream, and cottage cheese.
Beans
Beans contain a lot of fiber, lecithin, and beta-glucans. 1.5 cups of beans or lentils a day (for example, in soup) can reduce cholesterol levels by approximately 19%.
Green tea
Green tea is full of antioxidants. Participants of a study who had green tea every day saw their cholesterol reduced by 7.3 mg/dl.
Fish and seafood
Fish caviar, sprats, oily river fish, and squid contain a lot of cholesterol. It is best to eat sea fish rich in omega-3-polyunsaturated fatty acids.
Carrot and citrus
Eating two carrots every day for three weeks reduces cholesterol levels by 10-15%. Pectin, which is found in grapefruit, reduces cholesterol by an average of 7.6% in 8 weeks.
Bananas
Bananas are rich in potassium and can reduce blood cholesterol by removing it from the digestive system. They are considered to be one of the best foods for the heart.
Avacados
Fatty acids in avocados stimulate the metabolism. After 6 weeks of eating avocado, blood cholesterol levels can be reduced by approximately 8%.
Please discuss your diet with your doctor and do not self-medicate. Take care of yourself and be healthy.
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