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Having high levels of bad cholesterol is the precedent par excellence of cardiovascular diseases. In such a way that he has become popular for being the villain of stories about heart health. The truth is that it is a condition that is closely related to lifestyle, aspects such as the level of physical activity, stress management, good rest and the quality of food are simply essential. The body naturally creates some cholesterol, the rest we add through the food we eat.
While it is true that not all foods contain cholesterol and in fact there are some natural ingredients that have the ability to reduce the content of cholesterol in the blood. Also, there is a whole counterpart coming from the numerous supply of foods high in saturated, trans, fried, sugary, processed, and high in sodium fats. Finally, the recommendation of the experts is overwhelming and the best measure is to follow a diet based on whole and natural foods, based on this we took on the task of selecting some natural treatments that will be a great daily supplement to reduce the risk of heart disease like high cholesterol and hypertension.
1. Turmeric infusion
In recent years, all nutrition and health trends talk about the benefits of integrating turmeric intake into the daily diet, the main reason is related to its antioxidant and anti-inflammatory properties. It is a great ally of the immune, digestive, intestinal and cardiac systems. What makes turmeric root such a powerful medicinal ingredient is its content in an active compound called curcumin that has the ability to prevent the production of cholesterol in the liver, block the absorption of cholesterol in the intestine and reduce oxidation. of LDL cholesterol in the lining of the arteries. With this, it allows the levels of DLD cholesterol and triglycerides to be reduced, and also increases the levels of HDL or “good” cholesterol, and for the same reason decreases the accumulation of fat in the arteries protecting the heart. Best of all, turmeric can be used in many ways and is easy to integrate into juices, smoothies, soups, creams, healthy baking, stews, and golden milk. The good results on the cholesterol level have been demonstrated from the consumption of half a tablespoon of turmeric per day, for 1 month.
2. Flax seeds
The seeds are a very valuable addition to any balanced diet, due to their high content of vegetable proteins, minerals, vitamins, antioxidants, fiber and in particular Omega-3. Both flax seeds and flaxseed oil contain high levels of alpha-linolenic acid (ALA), it is a a type of acid that has the power to lower the risk of heart disease. Among the great health benefits of flaxseed, is its fiber content and omega-3 fatty acids, as well as some phytochemicals called lignans, which protect cardiovascular health. For added context: one tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes omega-3s), 2 grams of dietary fiber, and 37 calories. They are ideal for enriching juices, smoothies, cereals, oatmeal, and healthy baking. To lower high cholesterol levels, The consumption of a smoothie with flaxseed, fresh orange and oats is recommended.
3. Fish oil supplements with omega-3 fatty acids
In recent months everyone has been talking about the benefits of increasing your intake of omega-3 fatty acids, which shine for their high content of antioxidants and substances with anti-inflammatory power. It is a fact that it is an important dietary element to promote heart health, although they are found naturally in foods such as fatty fish such as tuna, salmon, trout, herring and sardines, and fish oils, consume a A daily fish oil supplement capsule is a great supplement. It is also advisable to reinforce the intake of Omega-3, trying to consume two servings of fatty fish a week. It is the perfect combination to reduce the risk of heart attacks. Complement integrating in the daily diet, the intake of nuts, seeds, avocado, canola oil and soy, all are good sources. The evidence is stronger on the benefits of eating fish with omega-3 fatty acids than taking supplements or eating other foods.
Garlic is an edible bulb that has been used as a cooking and medicinal ingredient for thousands of years. It can be eaten raw or cooked. One of its great qualities is that it enjoys immense versatility, it is also available in supplement form, as a capsule or tablet. Some research suggests that garlic may help lower blood pressure, lower blood cholesterol levels, and slow the progress of atherosclerosis. Among the main reasons are its anti-inflammatory properties, which have great cardioprotective properties. Studies have found that Consuming garlic daily for 1 to 3 months helps reduce blood cholesterol levels.
5. Green tea
Green tea is considered the healthiest beverage on the planet, which is related to its impressive nutrient density. Specifically It contains catechins and other antioxidant compounds that are helpful in lowering total and “bad” LDL cholesterol levels. There is a very relevant study, in which scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, the researchers noted that “bad” cholesterol and LDL levels had been reduced by about 14.4% and 30.4% in the two groups of rats on high-cholesterol diets. In addition, the antioxidants in green tea are related to great anti-inflammatory properties that are a magnificent cardiac protector. It has been proven that black tea can also have a positive impact on cholesterol levels, but to a lesser extent than green tea. The reason? The difference in the amounts of catechins and their caffeine content, which can also help raise HDL levels.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.