6 Habits That Help You Control Cholesterol Naturally

Maintaining a balanced diet, exercising at least three times a week and avoiding harmful habits such as smoking can be decisive when it comes to controlling cholesterol

Cholesterol is a type of fat that interferes with cellular activity throughout the body. To some extent, it is essential for the proper functioning of the cardiovascular system, the liver, and the secretion of some hormones.

However, when it accumulates in inappropriate amounts, it becomes a health problem. Little by little, it produces symptoms and important diseases.

The most worrying thing is that it does not usually manifest itself with forceful symptoms and, due to this, a thick plaque forms in the arteries that ends up producing obstructions.

As a consequence, circulatory difficulties occur and, as if that were not enough, the risk of serious heart disease increases. For this reason, it is very important to pay attention to it and, above all, to adopt healthy habits that help control it through the lifestyle.

In this opportunity we want to share 6 recommendations so that you do not hesitate to put them into practice every day.

1. Get into a fitness routine

A physical training routine is one of the best habits to regulate cholesterol levels in case of hypercholesterolemia. When practicing exercise, the synthesis of hormones that use a part of the cholesterol in their conformation is favored.

• This activity supports the processes that remove retained lipids in the arteries and, in turn, favors the synthesis of healthy fats.
• On the other hand, it is one of the essential practices to reduce the percentage of body fat, which is key to controlling this disorder.
• Ideally, dedicate at least 30 minutes to it, at least 3 times a week.

2. Limit the consumption of foods with cholesterol

Although a large part of the body’s cholesterol is secreted by the liver, it is also absorbed through the consumption of different foods that contain it in high amounts. It is essential to identify the sources that contain it and, of course, limit its inclusion in the diet as much as possible.

• Make sure to minimize your intake of foods of animal origin, such as red meat, dairy, and butter.
• Avoid cold cuts, fried foods and all foods that contain saturated or trans fats, such as, for example, industrial bakery products, snacks, ice cream, French fries, cookies, etc.
• Avoid cooking with refined or hydrogenated vegetable oils.

3. Include omega 3 fatty acids in your diet

Omega 3 fatty acids are a type of healthy lipids that help clean bad cholesterol (LDL) from the arteries, increasing levels of so-called good cholesterol (HDL). These do not occur naturally in the body, but can be absorbed through the consumption of various foods that contain it.

Best of all, they help maintain an optimal energy level and, in addition to this, they fight inflammation. Some foods that contain omega 3 fatty acids are:

• Cold water fish.
• Seeds (flax, chia, sesame, sunflower).
• Nuts.
• Wheat germ.
• Seafood.
• Broccoli.
• Cabbages.

4. Increase your fiber intake

Soluble fiber is one of the essential nutrients that helps reduce the absorption of cholesterol in the intestine, preventing it from accumulating in the blood. This plays a very important role in the digestive process, in addition, it is necessary for optimal cardiac and circulatory function.

Get this nutrient from foods like:

• Whole grains.
• Fruits and vegetables.
• Seeds and nuts.
• Vegetables.
• Algae.
• Tubers

5. Incorporate artichokes into your diet

Due to their high content of dietary fiber and antioxidant compounds, artichokes have become one of the most recommended foods for cholesterol control.

They contain a substance known as cynarin, which interferes with the synthesis of cholesterol. In addition, thanks to its contributions of luteolin, it is a good supplement to prevent the formation of lipid plaque in the arteries.

Among other things, it is worth mentioning that they lower triglyceride levels and fight fluid retention. They can be consumed in extracts, or in tea, soups and recipes with vegetables.

6. Avoid smoking

People who are used to smoking every day are at greater risk for the effects of high cholesterol than those who do not have this habit. The cigarette has more than 19 toxic components that interfere with the functions of the body and, among these, are responsible for the reduction of the so-called good cholesterol. Its toxins affect circulatory health and influence the accumulation of lipids in the arterial walls.

As we already mentioned, cholesterol is a silent enemy of health that, if left unchecked, can lead to serious consequences. Try to adopt all the recommended habits, regardless of whether you have high levels or not.