To preserve healthy cholesterol levels and prevent possible health risks, here are 5 natural ingredients to incorporate into your diet. Almost 20% of the population suffers from high cholesterol. Characterized by an excess of bad cholesterol, also known as LDL cholesterol, it involves many risks for the body, especially if it is registered over time and increases exponentially. To overcome the problem at its source and avoid any excess, a healthy and balanced diet is one of the first reflexes to adopt. Discover the 5 foods to integrate into your daily life to remedy them.
There are many factors that can explain the rise in LDL cholesterol, but unhealthy eating habits come first. These then push the proteins to distribute the excess of these fatty substances in other organs of the body, promoting the deposition of lipids on the arterial walls, and in the long term, the appearance of atherosclerosis.
If excess cholesterol is a condition that imperatively requires medical advice to assess the recommended treatments, food rebalancing is just as important to help this situation and prevent complications related to an unhealthy lifestyle.
Many natural ingredients, combined with a healthy diet, can prevent high cholesterol and help keep the body healthy. Let's review them:
1- Garlic:
According to scientific research, garlic is a major ally in reducing bad cholesterol by preventing the deposition of lipid substances in the artery walls. A second study shows that it would have an anti-hyperlipidemic action, which helps reduce total cholesterol by lowering that of LDL cholesterol. A convincing reason to add it to healthy dishes to regulate your body.
2- Coriander:
Considered both as a herb and a spice, coriander is generally recognized for its antioxidant, anti-inflammatory, antifungal, diuretic and antibacterial properties. But that's not all, its seeds have essential hypolipidemic properties, which according to an in-vivo study, participate in the breakdown of bad cholesterol.
To benefit, infuse a teaspoon of coriander seed powder in a cup of water, and strain when the drink has cooled slightly. You can drink 1 to 2 glasses a day.
3- Oats:
Oats are a cereal with a high content of soluble dietary fiber. It is able to supply vitamins, proteins and linoleic acid to the body. According to a study, its high fiber content is one of the elements that makes it an effective remedy for bad cholesterol in the blood. It would have demonstrated on participants with high cholesterol a decrease in the total cholesterol level, in addition to reducing LDL cholesterol.
So don't hesitate to include oats in your breakfast. With almond milk or red fruits, it will be your ally to maintain a healthy body.
4- Almonds:
Almonds are nuts with properties favorable to the reduction of bad cholesterol. According to an analysis of the scientific literature, they would be beneficial for maintaining a healthy lipid level in the blood.
In addition, the consumption of almonds was found to be effective in another study in people with metabolic syndrome. These would help protect and strengthen the cardiovascular system.
To benefit from their virtues, favor their consumption during your snacks. However, please note that these tips only apply to organic and unsalted almonds.
5- Blueberries:
According to a meta-analysis, the polyphenols in blueberries help improve cholesterol levels. Focusing on cardiovascular risk factors, this research looked at many causes that can affect heart health, including the level of bad cholesterol in the blood. Following this research, the scientists then realized that the blueberry, among other berries, made it possible to reduce the latter significantly.
It is therefore advisable to drink 2 glasses of blueberry juice per day to promote healthy cholesterol levels. You can also add them to your breakfast with oats or eat them as a snack for healthy snacks.
Remember that a balanced diet and physical activity are essential for finding a healthy lifestyle. Also, it is strongly recommended to consult a medical opinion to determine your needs according to your state of health.