Reduce bad cholesterol

To reduce blood cholesterol, it is most important to control your diet and limit foods high in cholesterol.

Below are simple and effective ways to reduce blood cholesterol levels.

1. Use vegetable oil

You should limit your consumption of animal fats because saturated fats in fatty meats will increase bad cholesterol (LDL) in the blood and harm cardiovascular health. Instead, you should use vegetable oils such as olive, sunflower, canola, soybean oil... Unsaturated fats in these vegetable oils will help reduce LDL levels in the blood effectively.

2. Eat more fish than meat

Eating plenty of fish every day is one of the best ways to reduce LDL. Some types of fish, such as salmon, mackerel, etc., are rich in omega-3 fatty acids, which help reduce bad fats and cholesterol.

Nutritionists recommend that we eat fish about 3 times a week. If you eat meat, choose low-cholesterol types such as lean beef, veal, ham, horse meat or lean skinless chicken...

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3. Eat lots of fiber

According to the American Heart Association (AHA), fiber combines with cholesterol in the intestines and pushes cholesterol out of the body. If your diet lacks fiber, 94% of cholesterol is absorbed and recycled in the body. Therefore, you should eat a lot of fiber to keep blood cholesterol at the lowest level. Some foods rich in fiber include apples, avocados, barley, beans, broccoli, cereals, papaya, corn, etc.

4. Eat nuts

Nuts are also a low-fat food source that helps reduce cholesterol very effectively. With high calorie content, nuts will provide you with enough calories needed for the whole day's activities.

5. Eat lots of fruits and vegetables

Fruits and vegetables contain a lot of fiber, vitamins and natural assimilation substances that are beneficial for cardiovascular health. In addition, they also help the body supplement lipids to replace the lipids found in animal meat. Some fruits and vegetables that are recommended for regular consumption are citrus fruits, lemons, kiwis, apples, pears, garlic, onions, ginger, cucumbers, tomatoes and beans...

6. Drink red wine and grape juice

The alcohol content in red wine can increase good cholesterol (HDL) by 5% - 15%, while also reducing bad cholesterol thanks to polyphenol antioxidants. Nutritionists recommend women to drink about 1 small glass of wine per day, for men 2 glasses. If you are abstaining from alcohol, you can replace it with grape juice.

7. Drink green tea

Some recent scientific studies have shown that green tea is also effective in reducing LDL and triglyceride levels, while increasing good cholesterol. Nutritionists also recommend drinking 2-3 cups of green tea or 100-750 grams of green tea leaf extract every day.

8. Exercise

Playing sports is one of the ways to reduce LDL. Practice sports regularly with gentle and moderate exercises such as jogging, swimming... The muscle movement when you play sports will help burn excess fat and improve blood circulation, which is very beneficial for health.

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9. Stress control

Excessive stress and tension also contribute to increased LDL levels. Therefore, you should control stress, keep your mind comfortable, happy and optimistic to keep your body healthy.

According to Women Online - NT