The human body contains two types of cholesterol: good cholesterol and bad cholesterol. The “good” one, called HDL, is a kind of fat with the ability to clean arteries and to improve the functioning of the cardiovascular system. But the bad cholesterol, or LDL, is a fat that accumulates on artery walls, causing bottlenecks and hindering circulation.
Although it can be produced by the liver, about 20-30% of our body cholesterol content comes from the food we consume. For this reason, we should avoid foods rich in this substance. Here are some tricks to reduce bad cholesterol naturally and to protect our health.
Increase your vitamins intake
To keep your arteries clean and to prevent accumulation of bad cholesterol in the body is essential to satisfy your daily requirement of vitamin C, E and B. These important vitamins have the ability to reduce bad cholesterol, thereby protecting your health.
• Foods rich in Vitamin C: This vitamin prevents bad cholesterol from sticking to artery walls. Foods rich in vitamin C include lemons, oranges, grapefruits, tangerines and kiwis.
• Foods rich in Vitamin E: Vitamin E supports removing bad cholesterol from the blood. Foods rich in vitamin E include flax seeds, sunflower seeds, wheat germ.
• Foods rich in B vitamins: B6 and B3 vitamins prevent bad cholesterol to affect liver health.
Eat less eggs
A single egg contains about 275 mg cholesterol. But studies suggest that if you eat these foods in moderation, it is unlikely to raise your bad cholesterol level. To avoid this health problem, eat only the egg whites, because the yolk contains cholesterol.
Avoid saturated fats
Saturated fats are rich in cholesterol, which is why you must avoid them. These fats are found in beef and pork, butter, cheese, whole milk, hydrogenated oils, etc. As an alternative, opt for fish, herbal and olive oil based food.
Avoid being overweight or obese
Overweight and obesity are problems which affect your health in various ways. They may increase the risk of developing cardiovascular disease and are closely linked to high cholesterol level in the body.
If you are overweight or obese, you are advised to seek the services of a nutritionist. He will help you plan a diet that will allow you to lose those extra kilos.
Avoid unhealthy habits
A sedentary lifestyle, excessive alcohol consumption and smoking are among the bad habits that help bad cholesterol to accumulate in the body. It is essential to give up these habits and to adopt a healthier lifestyle.
Eat raw garlic
To reduce bad cholesterol in the body, one of the best remedies we have available is raw garlic. Garlic is rich in important nutrients that have the ability to cleanse the blood vessels, supporting their elasticity and preventing bad cholesterol from sticking to artery walls.
To take advantage of all the benefits of this food, eat one garlic clove on an empty stomach every day for 2 weeks.
Flax seeds are a great source of Omega-3 fatty acids that have the ability to clean arteries and to prevent bad cholesterol accumulation. If you eat a handful of flaxseed every day you will prevent bad cholesterol to accumulate in your body and to clog your arteries. You can use flaxseed to prepare salads, smoothies and desserts.
Thanks to the high content of pectin, apples are an ideal food to reduce bad cholesterol in the body. Pectin supports removing excess cholesterol and prevents its sticking to artery walls.
Eggplant water and linseed oil
Eggplant water is a wonderful herbal remedy if you want to lose weight or to reduce your blood cholesterol level. Mix two tablespoons of linseed oil in a medium-sized eggplant, sliced. Boil these two ingredients in water for 20 minutes. Let the mixture cool then add some lemon juice. Consume this mixture every morning before breakfast.