Ways to lower blood cholesterol

To reduce blood cholesterol overall, the most important thing is to control your diet and limit your cholesterol-rich foods.

1. Limit cholesterol-rich foods

Butter contains 150 - 200mg cholesterol / 100g so it should be limited. Do not eat more than 2 egg yolks per week but can eat more egg whites.

Instead, eat yogurt because they are rich in calcium and protein but have less saturated fatty acids - the culprit that clogs arteries.

2. Use a variety of vegetable oils

Fried dishes should use vegetable oils such as sunflower seed oil, canola oil or corn oil. It is the fat in these vegetable oils that helps reduce blood cholesterol.

A US study showed that using 20g of one of the vegetable oils mentioned above would help reduce 10% of cholesterol in the blood.

3. Eat more fish than eat meat

Eating a lot of fish daily is a great way to lower blood cholesterol. Some types of fish, such as salmon-3 salmon, are very rich. This useful fat replaces the type of fat found in the epidermis and vascular cells. Our body burns this fat faster than saturated fats and thus helps us reduce some excess weight.

Experts recommend eating fish 3 times / week. If you eat meat, choose low-cholesterol meats such as veal, ham, horse meat or skinless meat. Pork and lamb should not be eaten because they contain up to 70-110mg of cholesterol / 100g of meat.

4. Provide adequate body phytosterol

Phytosterols are plant lipids that are abundant in edible oils, cereals, fresh vegetables, fruits with essential oils . These are substances that can replace part of cholesterol in cells.

This substance is found abundantly in peanuts, almonds, sesame, seeds, cereals.

Note that foods rich in phytosterols are not recommended for pregnant and lactating women.

5. Limit saturated fats

Lipids should not exceed 30% of the amount of energy loaded into the body, if it is too easy to lead to cardiovascular disease. Especially a diet high in unsaturated fat increases blood cholesterol.

Limit to the maximum use of animal meat, eggs, salted meat, butter . Some other industrial products should also avoid cookies, chilled foods.

6. Eat fruit every day

Fruits provide our bodies with natural and fiber anabolic agents - substances that lower blood cholesterol levels. Moreover, fruits and vegetables also help our bodies replenish lipids to replace lipids in meat.

The recommended fruit regularly used: citrus, lemon, kivi .

7. Say no to alcohol and cigarettes

In the case of high blood cholesterol levels, it is necessary to stop drinking alcohol and smoke cigarettes immediately. Why? Alcohol increases the rate of blood sugar and tobacco that raise blood cholesterol and reduce cholesterol.

8. Practice sports

Gentle sports activities will help reduce the rate of cholesterol in the blood. However, if cholesterol in the blood is rising, do not practice.

You can take stairs, walk, swim . daily.