What to do if your cholesterol is elevated?This is a question that many people often ask when facing high cholesterol. In recent years, the situation of elevated cholesterol has shown an upward trend around the world, which has brought a certain threat to people's health. However, studies have shown that by eating 5 foods regularly, you can help stabilize cholesterol.
First, let's understand what cholesterol is
Cholesterol is a lipid substance that plays an important physiological function in our body. However, when cholesterol levels are too high, it increases the risk of cardiovascular and cerebrovascular diseases. Therefore, controlling cholesterol levels is essential for maintaining good health.
2. The following 5 foods can help flatten cholesterolSteady
1. Avocados
Avocado is a fruit rich in monounsaturated fatty acids, which lowers levels of low-density lipoprotein cholesterol (LDL-C) while raising levels of high-density lipoprotein cholesterol (HDL-C).
This is because the monounsaturated fatty acids in avocados can promote the metabolism of cholesterol, which reduces the accumulation of cholesterol in the blood.
2. Olivesoil
Olive oil is an oil rich in monounsaturated fatty acids, which has a cholesterol-lowering effect. Studies have shown that the monounsaturated fatty acids in olive oil can reduce levels of LDL-C while increasing levels of HDL-C. In addition, the antioxidants in olive oil also help protect cardiovascular and cerebrovascular health.
3. Fish
Fish is a food rich in -3 fatty acids, which can lower cholesterol levels. Studies have shown that -3 fatty acids can reduce the synthesis of LDL-C while increasing the synthesis of HDL-C.
In addition, the -3 fatty acids in fish also have anti-inflammatory and antiplatelet aggregation effects, which helps prevent cardiovascular and cerebrovascular diseases.
4. Nuts
Nuts are a food rich in unsaturated fatty acids and fiber, which can lower cholesterol levels. Studies have shown that the unsaturated fatty acids in nuts can reduce the level of LDL-C while increasing the level of HDL-C.
In addition, the fiber in nuts can also help eliminate cholesterol from the body, which can reduce cholesterol levels.
5. Whole grains
Whole grains are a food rich in dietary fiber and plant sterols, which can lower cholesterol levels. Studies have shown that the dietary fiber in whole grains can help eliminate cholesterol from the body, thereby lowering cholesterol levels.
In addition, plant sterols in whole grains can also competitively bind to cholesterol, thereby reducing cholesterol absorption.
Summary: By eating 5 foods such as avocados, olive oil, fish, nuts and whole grains, you can help stabilize your cholesterol. In addition, they also have antioxidant, anti-inflammatory, and antiplatelet aggregation effects, which help protect cardiovascular and cerebrovascular health.