8 tips to lower bad cholesterol (LDL)

Some tips to lower bad cholesterol (LDL) are to make lifestyle changes, such as exercising regularly, increasing the consumption of soluble fiber and drinking green tea daily, for example, in addition to prioritizing the consumption of fruits, vegetables and fresh fish, cooking with natural sauces, grilling or steaming.

In most people, high levels of bad cholesterol are due to a diet rich in saturated and trans fats, such as fatty meats, full-fat dairy products, pizza, cakes or fried foods, for example, combined with a sedentary lifestyle.

These lifestyle changes are necessary to reduce the risk of heart disease, as high levels of bad cholesterol cause them to accumulate in the arteries and form plaque, increasing the risk of developing cardiovascular diseases such as atherosclerosis, stroke or heart attack. of the myocardium.

Some tips to lower bad cholesterol are:

1. Exercise regularly

Aerobic exercises such as swimming, running, walking, water aerobics or cycling are the best options to reduce bad cholesterol in the blood and, therefore, it is recommended to do at least 30 minutes a day, or at least 3 times a week. , some moderate or high intensity physical exercise. See which aerobic exercises to do at home.

In addition, physical exercises help increase good cholesterol (HDL), which is associated with a lower risk of developing cardiovascular diseases.

2. Eat foods rich in phytosterols and phytostanols

Daily consumption of foods rich in phytosterols and phytostanols helps to reduce LDL cholesterol, called “bad”, reducing the risk of cardiovascular diseases such as atherosclerosis and myocardial infarction. Foods rich in these compounds are vegetable oils, nuts and legumes, especially soy.

3. Increase fiber intake

A diet rich in soluble fiber, such as oat bran, barley and pulses, helps to increase the elimination of cholesterol through the faeces through bile acids, in addition to the fact that the fibers, when fermented in the intestine by bacteria, produce fatty acids of short chain, inhibiting the formation of cholesterol in the liver.

Therefore, it is recommended to consume at least about 5 servings of fresh vegetables and fruits a day, such as apples, pears, bananas, green beans, green beans or spinach, for example, which are rich in fiber. See other foods rich in soluble fiber.

4. Consume probiotic foods

Probiotics are live microorganisms found naturally in the intestine and from sources such as yogurt or food supplements, providing several health benefits, such as increased immunity and improved intestinal transit.

In addition, these microorganisms can contribute to lowering total cholesterol if consumed daily, thus reducing the risk of cardiovascular diseases. Learn more about probiotics and other health benefits.

5. Drink green tea daily

Green tea helps regulate cholesterol levels, particularly “bad” LDL cholesterol, due to its potent antioxidant effect.

For this, this tea should be drunk between 2 to 4 cups a day. However, for people suffering from high blood pressure, the recommendation is to drink no more than 3 cups of green tea a day.

6. Consume healthy fats

Foods rich in omega-3, especially fatty fish, such as mackerel, herring, salmon, tuna, trout and the oils of these fish, help to lower triglycerides and, even if they do not decrease bad cholesterol (LDL), they promote an increase in good cholesterol (HDL), which works as a cardiovascular protection factor, and fish consumption is recommended at least twice a week.

Other foods that have omega-3 are flaxseed oil, wheat germ, walnuts and another alternative to consume this nutrient is through capsules that contain omega-3. Discover other foods rich in omega-3.

In addition, consumption of saturated fats, present in fatty cuts of meat, butter, sausages and full-fat dairy products, and trans fats, present in fried foods and industrialized foods, such as snacks, margarine, cakes, pies and sweets, should be avoided. increase bad cholesterol (LDL) levels.

7. Eat more garlic

Garlic helps to lower bad cholesterol (LDL) and triglycerides in the blood by inhibiting their oxidation, thus reducing the risk of atherosclerosis. One clove of garlic a day is usually enough to help regulate cholesterol levels.

8. Drink eggplant juice

Eggplant juice is an excellent home remedy to lower high cholesterol, as it has antioxidant substances such as nasunin and anthocyanins, for example.

To prepare eggplant juice, you should especially use the skin, which is where most of the substances with antioxidant properties are found, just mix ½ eggplant with the juice of 2 oranges, and drink it every day on an empty stomach. Check out other juices to lower cholesterol.

See also the video with nutritionist Tatiana Zanin with other diet changes to help lower high cholesterol: