One of the main causes of high cholesterol is genes, so you may have inherited this condition from your parents. Apart from genes, wrong eating habits and insufficient activity are other factors that lead to increased cholesterol. Since cholesterol is incorporated into the structure of the cell wall, our body produces the cholesterol it needs, and we also obtain cholesterol from outside through the animal-based foods we consume. Cholesterol in the blood is divided into good and bad cholesterol. While LDL, called bad cholesterol, threatens our cardiovascular health, HDL, called good cholesterol, reduces the risk of heart disease. A balanced diet and active lifestyle help reduce LDL cholesterol and increase HDL.
What changes should we make in your diet to control cholesterol? Here are 5 foods that will help you control cholesterol levels!
1. Fish:
Eat fish twice a week! Choosing fatty fish, especially salmon and mackerel, will support the intake of omega-3 fatty acids, which help protect cardiovascular health, and reduce LDL levels.
2. Whole grains:
Choose grains such as whole wheat, barley, rye, oats, corn, rice, bulgur and whole grain bread, flour and pasta made from them. Grains that are unrefined, that is, whose shell and germ parts have not been separated, have high fiber content. In addition to their fiber content, whole grains are also a source of plant sterols, which compete with cholesterol in the intestines and reduce the absorption of cholesterol. Whole grains have a protective effect against cardiovascular diseases with their fiber and sterol content.
3. Vegetables and fruits:
Vegetables and fruits are good sources of fiber and plant sterols. Consuming 5 portions of vegetables and fruits in different colors every day helps reduce cholesterol levels. It is known that daily intake of 2 grams of plant sterols reduces LDL cholesterol by approximately 10%.
4. Oilseeds:
F� Foods such as hazelnuts, walnuts, almonds, peanuts, flaxseeds and chia seeds are sources of unsaturated fat and help reduce LDL levels. It is reported that consuming 50-60 grams of oilseeds per day can reduce the LDL level by 5%. Remember to pay attention to portion control when consuming oilseeds.
5. Legumes:
Dried legumes are a source of vegetable protein and fiber, especially soluble fiber. Consuming legumes at least twice a week supports your fiber intake and helps reduce cholesterol levels.
and in addition to all this, an active life:
Physical activity is as important as adequate and balanced nutrition in controlling cholesterol. Physical activity helps increase HDL cholesterol and lower LDL cholesterol. The World Health Organization (WHO) recommends that adults do light to moderate intensity exercise at least twice a week for a total of at least 150 minutes, or moderate or vigorous exercise for at least 75 minutes. It is stated that 300 minutes of light and moderate exercise a week supports a healthier life.
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