Triglycerides and bad cholesterol, also known as LDL, are the main sources of fat circulating in the blood, so when the blood cholesterol concentration is very high, with a LDL value of 130 mg/dL or more, this can cause blood vessel obstruction, increasing the risk of heart disease such as high blood pressure, heart attack and even stroke.
In most people, high cholesterol levels are due to a diet rich in saturated and hydrogenated fats and a sedentary lifestyle, so simple changes in daily habits are critical to lowering cholesterol.
- Aerobic exercises such as swimming.
- Running.
- Walking.
- Aquagym or cycling are the best options for lowering bad blood cholesterol and therefore you should do it at least 30 minutes.
- 3 times a week.
- Or to have better results exercise every day.
- See what aerobic exercises to do at home.
Try to do everything possible outdoors, to get some sun that, in reasonable amounts, helps the body eliminate cholesterol, lowering its levels.
A diet with foods rich in soluble fiber, such as oats and bran, barley and legumes, helps absorb excess cholesterol in the gut and remove it from the body. You should also consume at least five portions of fresh vegetables and fruits a day.such as apples, peaches, bananas, green beans or spinach, which are also very rich in fiber.See more high-fiber foods.
Black tea has in its theine composition, which is similar to caffeine and therefore helps combat the body’s fat stains, so it only drinks 3 cups a day, however, pregnant women and people with medical caffeine restrictions should not use this tea.Learn all the benefits of black tea.
The saturated fats in butter, bacon, or bologna and the hydrogenated fats found in margarine, lard, and many processed foods increase LDL cholesterol levels; However, healthy fats, like the monounsaturated fats in extra virgin olive oil and omega-3 fatty acids, lower bad cholesterol and increase good cholesterol.
For example, extra virgin olive oil should always be used for cooking or seasoning salads, and at least one daily dose of an omega-3-rich food, such as fish, nuts and seeds, should be consumed daily.See more foods rich in omega-3.
Garlic, in addition to lowering LDL cholesterol levels, also increases levels of HDL cholesterol, which is good cholesterol.One garlic cinge a day is usually enough to regulate cholesterol levels.Learn more about the benefits of garlic.
Eggplant juice is an excellent home remedy for high cholesterol, which contains a high content of antioxidant substances, especially in the skin, so it should not be removed when preparing the juice, this is how this juice is made.
You can also consume eggplant by other means, either boiled or roasted, for a greater protective effect on the liver or also use eggplant in capsules.