You Can Keep High Cholesterol Levels Away Through Your Diet
It is important to keep high cholesterol levels away, even though it is a normal part of the body’s cells. Cholesterol is, in fact, very important for many of our physiological processes. Unfortunately, however, cholesterol becomes harmful when produced in excessive amounts.
But did you know that there is a diet you can follow to keep your levels stable?
Hypercholesterolemia, or high cholesterol, doubles the risk of a heart attack or stroke. The most recommended strategy, therefore, is to reduce your intake of any food that is rich in cholesterol.
However, when you consider that 90% of your cholesterol in the blood does not come from the foods you eat, but from your own body, this is a somewhat unnecessary and counterproductive action at times.
In fact, the American Society of Cardiology has found that 80% of people at high risk for hypercholesterolemia do not have control over their levels.
So what should you eat to keep high cholesterol levels away? The secret here is to act on endogenous synthesis.
You can keep high cholesterol away through your diet
Do not omit cholesterol
Yes, you read that right. This method is just about doing the exact opposite of what you were thinking. Our body regulates cholesterol through negative feedback mechanisms. Therefore, the more cholesterol it has, the less it produces. However, you can only stop endogenous production with an increase in cholesterol through your diet.
A number of processes are actually activated to increase its production when it is low. However, you should be careful when choosing foods high in cholesterol because some of them are harmful for other reasons. Because of this, eggs are a good choice.
Eat foods rich in omega-3 and omega-9 to keep high cholesterol levels away
Omega-3 and omega-9 fatty acids inhibit the production of cholesterol. In addition, the former also slows down the conversion of proteins, which transport it to the arteries, and help excrete existing cholesterol. As for omega-9, you can easily get it through certain types of ingredients, such as olive oil.
Omega-3 oxygenates by heat and it is very difficult to get from the diet alone. The only way to guarantee adequate contribution is by taking supplements. Make sure you choose those that guarantee adequate uptake and that have a low presence of contaminants.
Lower your food intake with high glycemic index (GI)
Insulin can activate mechanisms that promote the conversion of cholesterol. It is therefore essential to avoid consuming the types of foods that increase its production.
These are, basically, the so-called carbohydrates with high glycemic index.
Eat foods that can increase high-density lipoproteins
High density lipoproteins (HDL) are not a type of cholesterol (there is only one type of cholesterol) but it acts as a vehicle to move it. They are seen in blood tests as “HDL cholesterol” and are commonly known as “good cholesterol”.
The function of HDL is basically to keep one’s cholesterol levels down. Basically, it is responsible for transporting these proteins to areas that either use them or eradicate them. Increasing one’s intake of foods that are capable of increasing HDL levels is therefore a fundamental caveat.
Take probiotics to keep cholesterol levels high
Lactobacillus Reuteri has been proven to be an effective treatment for hypercholesterolemia. It promotes the excretion of bile salts through the intestines. When it occurs, the body increases the use of cholesterol for the formation of new salts and, therefore, lowers the levels of cholesterol in the blood.
For it to be effective, priobiotics must contain at least 10 × 6 colony-forming units (CFUs), be of human origin, and remain active in the intestines.
Overall, instead of avoiding cholesterol in your diet, you should act on endogenous synthesis. To do this, you need to reduce your intake of the foods that activate it. You also need to increase your intake of the nutrients that can increase its movement to areas that are able to either utilize cholesterol or eradicate it.
