Sink cholesterol through nutrition

Sink cholesterol through nutrition

cholesterol lower

Cholesterol is an important part of our cells and plays a crucial role in various metabolic processes. However, too high cholesterol levels in the blood can lead to health problems, in particular to the development of cardiovascular diseases. A healthy diet can help reduce cholesterol levels and reduce the risk of these diseases. In this article we will shed light on various nutritional factors that can help to reduce cholesterol levels in a natural way.

Presentation of cholesterol

Before we deal with the specific nutritional recommendations, we first want to understand what cholesterol is and what role it plays in the body. Cholesterol is a fat -like substance that is both produced by the body and absorbed through food. It is crucial for the formation of cell membranes, hormones, bile acids and vitamin D.

The role of LDL and HDL cholesterol

Cholesterol is transported in the blood in the form of lipoproteins. Two main types of lipoproteins are low-density lipoprotein (LDL) and high-density-lipoprotein (HDL). LDL cholesterol is often referred to as "bad" cholesterol because high LDL values ​​are associated with an increased risk of heart disease. HDL cholesterol, on the other hand, is seen as a "good" cholesterol because it removes excess cholesterol from the arteries and attributes to the liver for breakdown.

nutritional factors to reduce cholesterol

A healthy diet can help reduce cholesterol and improve the balance between LDL and HDL cholesterol. Here are some important nutritional factors that should be taken into account:

1. Reduction of saturated fats

Saturated fats are mainly of animal origin and occur in food such as red meat, butter, whole milk products and high -fat cheeses. These fats can increase the LDL cholesterol. It is recommended to reduce consumption of saturated fatty acids and to replace them with healthier alternatives, such as unsaturated fats from vegetable sources (e.g. olive oil, avocado) and lean protein sources (e.g. lean meat, fish and legumes).

2. Increase in fiber intake

Fillers are particularly advantageous for the lowering of the LDL cholesterol. They help remove the excess cholesterol from the body. Whole grain products, oatmeal, legumes, fruit and vegetables are rich in fiber and should therefore be regularly integrated into the diet.

3. Use of unsaturated fats

Unsaturated fats are advantageous for heart health because they can lower the LDL cholesterol. Foods such as nuts, seeds, olive oil and avocado contain high amounts of simple and polyunsaturated fats. These should be used as a replacement for saturated fats in the diet.

4. Rich sources of omega-3 fatty acids

Omega-3 fatty acids are essential fatty acids that have an anti-inflammatory effect and can reduce the risk of cardiovascular diseases. Fish like salmon, mackerel and tuna are rich in omega-3 fatty acids. Alternatively, vegetable sources such as flax seeds, chia seeds and walnuts can also be included in the diet.

5. Avoiding trans-fatty acids

Trans-fatty acids are unhealthy fats caused by the partial hydrogenation of vegetable oils. They increase LDL cholesterol and can increase the risk of cardiovascular diseases. Food such as fried snacks, frozen dishes and commercial baked goods are often rich in trans fatty acids. It is therefore advisable to reduce or avoid consumption of such foods.

6. Zinc, selenium and vitamin C

Certain nutrients such as zinc, selenium and vitamin C can lower LDL cholesterol and reduce the formation of plaques in the arteries. Foods such as legumes, lean meat, fish, nuts and fruit contain these nutrients and should be regularly integrated into the diet.

conclusion

A healthy diet can make a significant contribution to reducing cholesterol and reduce the risk of cardiovascular diseases. By reducing saturated fats, the increase in fiber consumption, the use of unsaturated fats, the absorption of omega-3 fatty acids and the avoidance of trans fatty acids can be reduced in a natural way. It is also important to ensure a balanced diet with sufficient nutrients such as zinc, selenium and vitamin C. It is recommended to discuss individual nutritional recommendations with a doctor or nutritionist and to refer to current scientific studies and sources if necessary.