Before taking medication for the cholesterol, try to lower it in a natural way – by doing exercises, intake of fibers, herbs, as well as a Mediterranean diet.
The apple is the enemy of LDL cholesterol
LDL cholesterol, which is also known as the bad cholesterol, causes the buildup of deposits and increases the risk of heart attack and stroke. One way to lower its level is to eat apples every day. An apple contains about four grams of fiber, which reduce the absorption of fat in the body and helps in their elimination.
Whether it comes to nuts, almonds, hazelnuts, cashew nuts or any other nuts, these healthy snacks are great for lowering of the bad cholesterol and increasing of the good cholesterol. It is best to eat those that are not processed and salted, and they are rich in fiber and vitamin E, which have an excellent effect on the cardiovascular health.
Garlic and onions
In addition to lowering the levels of the total cholesterol, these vegetables raise the level of the good cholesterol for about 30 percent thanks to the phytonutrients they contain. For a long time, the garlic and onions have been used in the prevention of heart diseases, because they improve the circulation and excretion of excess fats from the blood and they stimulate the work of the liver and the kidneys.
Low-fat, high in protein and omega 3 fatty acids, the fish meat should be on the menu of those who have higher level of cholesterol at least three times a week. The best choice is oily fish, and it has been proven that the regular intake of fish lowers the level of the triglycerides in the blood.
Just like the fish, the soy is high in protein, which unlike those in the meat, does not increase the levels of the bad cholesterol in the blood. If you use soy products three times a week, the level of the complete cholesterol can be reduced by about 10 percent, according to the studies.
This exotic food is often recommended to those who have higher levels of cholesterol because it contains oleic acid, which acts on the lowering of the LDL cholesterol. Whether you eat it in a salad, sauce, raw or you use avocado oil, its benefits will be enhanced if you do not eat fast food.
Teas prepared from nettle, sage, green tea and mixtures containing anise, dandelion and thyme are known for their detoxifying effect. They stimulate the work of the liver, which in turn increases the elimination of the fats and prevents their deposition. In order to have the best results, you should drink one to two cups of herbal tea every day.
The unsaturated fats from the olive oil are the most important factor in the longevity of those with a Mediterranean diet. The animal fats are rich in trans fatty acids which increase the LDL cholesterol, while the olive oil will reduce it and increase the level of the good cholesterol.
A glass of red wine
With the meal, you can drink a glass of red wine which is rich in antioxidants and protects the heart. However, the key is the moderation, and it has been proven that about 1.5 dl of red wine a day reduces the LDL cholesterol levels by about eight percent.