Written in SCIENCE he
He cholesterol It is a waxy substance found in the blood. The body needs cholesterol to produce healthy cellsbut high cholesterol can increase the risk of heart disease. ANDl cholesterol high can cause fat deposits in the blood vessels.
Over time, these deposits grow and make it difficult for enough blood to flow through the arteries. Sometimes these deposits can burst suddenly and form a clot, causing a heart attack or stroke.
The chigh cholesterol It can be hereditary, although it is usually the result of unhealthy lifestyle choices, so it can be prevented and treated. A healthy diete, regular exercise and sometimes medications can help reduce high cholesterol.
Types of Cholesterol
Did you know that there are actually five main types of cholesterol and that some are more likely than others to cause life-threatening plaques?
Controlling Your Cholesterol, a special health report from the Harvard Medical Schoolprovides the latest information on the cholesterol and how to control it. It can help open arteries and prevent heart attacks and strokes.
The control of cholesterol It gives you information that can save your life, such as:
• Two of the most powerful weapons you can use to combat cardiovascular problems without medications
• How reducing sodium intake can reduce stroke deaths by 22%!
• What to do if high cholesterol runs in your family
• A quick calculator on page 12 to help you decide if you are at risk for a heart attack
• Why high-dose statin treatment can weaken arterial plaque breakdown and cause a heart attack or stroke
• Even a small increase in cholesterol in middle age can increase the risk of dementia
What foods reduce cholesterol?
Some foods to reduce cholesterol They provide a good dose of soluble fiber, which binds cholesterol and its precursors in the digestive tract and removes them from the body before they enter the bloodstream. Others provide polyunsaturated fats, which directly reduce LDL cholesterol or bad”. And those that contain plant sterols and stanols prevent the body from absorbing the cholesterol.
Here are five of those foods: Oatmeal An easy way to lower cholesterol is to choose oatmeal or cold oatmeal, like Cheerios, for breakfast. This provides you with one to two grams of soluble fiber. Add another half gram of banana or strawberries. beans Beans are particularly rich in soluble fiber.
It also takes time for the body to digest them, meaning you feel fuller longer after eating. This is one of the reasons why beans are a useful food for people trying to lose weight. Walnuts. Studies show that eating almonds, walnuts, peanuts and other nuts is good for your heart.
Eat two ounces of walnuts per day can slightly reduce LDL, about one percent. Walnuts also have other nutrients that protect the heart in other ways. Foods enriched with sterols and stanols.
Sterols and stanols extracted from plants inhibit the body’s ability to absorb cholesterol from food. Today, companies add them to a wide variety of foods. They are also available as dietary supplements.
Consuming two grams of plant sterols or stanols per day can reduce LDL cholesterol by approximately 10%. Fatty fish. Eating fish two to three times a week can lower LDL in two ways: by replacing meat with saturated fats, which increase LDL, and by providing omega-3 fats, which lower LDL. He Omega 3 reduces triglycerides in the bloodstream and protects the heart by helping to prevent heart rhythm disorders.