Cardiovascular diseases are the # 1 cause of death in the United States. About 2,300 people die each day from a heart condition. According to the American Heart Association, lowering blood cholesterol can reduce the risk. If your latest blood lipid tests turned out to be a bit high in cholesterol, you may be able to lower it through natural solutions before taking medications. According to researchers at the University of Toronto, more benefits can be obtained by combining some foods, comparable with low-dose statin drugs.
1- Nuts, seeds, and whole grains
They have an ingredient that inhibits the absorption of cholesterol from food. The American Heart Association suggests consuming at least 3 servings of the equivalent of 1 pound (28.35 grams) of whole grains per day.
2- Soy Protein
Cholesterol levels can be lowered by up to 10% if you consume 25 grams of this protein daily. This would be equivalent to two or three servings of foods like soy milk, soybeans, and tofu. On the contrary, foods such as liver, organic meat, egg yolk and regular dairy products should be avoided.
Whole grains, beans, and vegetables are high in fiber and help reduce LDL cholesterol because they absorb saturated fat in the intestines. For more effective results consume oat bran, psyllium (also recommended for constipation) and barley: reduce LDL by 5% to 10%.
4- Increase fish consumption
At least twice a week, the Mayo Clinic recommends. Fish has very little amount of saturated fats and at the same time has a lot of omega-3 fatty acids, which help reduce triglycerides, fat in the blood. It also decreases the risk of sudden death.
Fish with more omega-3 are the most “greasy” like salmon, tuna, mackerel, sardines, herring, and trout. Of course, for the fish to be healthy, you must choose carefully the method of cooking. It is convenient to prepare it in the oven or the grill, to avoid the addition of fats.
5- Change for olive oil
It is a potent combination of antioxidants and can help to coat LDL or bad cholesterol, without modifying HDL or good cholesterol. According to the Food and Drug Administration (FDA), it is advisable to consume about 2 tablespoons of olive oil per day (23 grams).
6- Leave the cigarette
Smokers are at high risk of developing many chronic diseases, including atherosclerosis, heart attack, and stroke. In addition, tobacco reduces the level of HDL cholesterol and increases the tendency to form clots. Secondhand smoke also kills. Each year, 38,000 people die from an arterial or heart disease because they have snorted other people’s tobacco smoke. Just by being in the same environment as someone who smokes increase your risk of suffering heart disease between 25% and 30%.
7- Limit alcohol consumption
People who drink moderately (about one or two drinks per day for men and one for women) are less likely to have heart disease than non-drinkers. The American Heart Association does not recommend drinking in order to lower cholesterol or improve health. The benefits of this research on alcohol and cholesterol are not important enough to increase the risks of overconsumption. Excess alcohol increases the level of triglycerides in the blood (fats), among other things.