Nutrition and DietHow to Eliminate LDL or Bad Cholesterol Naturally

How to Eliminate LDL or Bad Cholesterol Naturally

LDL cholesterol is bad for your health if it stays above its normal values. Find out how to eliminate bad cholesterol naturally with some simple tips.

When we routinely perform a blood test on one of the elements we tend to focus on the most is our cholesterol and triglyceride values, since if they are high or very high, our doctor may ask us To take a new blood test after a few months, and if it continues to be high, it will tell us what health and nutritional habits we should follow to lower them.

If you look at the different elements that can appear in the results of the blood test corresponding to our fat profile, you’ll probably find you with total cholesterol, the HDL cholesterol and the LDL cholesterol. In this case, while HDL cholesterol is considered good cholesterol because it helps to reduce LDL cholesterol levels, the latter should be monitored since it is actually understood as a form of “bad cholesterol”.

However, we must take into account something basic: cholesterol is a fundamental fat for our body. In other words, cholesterol is not bad for your health. In fact, it is essential for our cells, it is a precursor of sex hormones, vitamin D and corticosteroid hormones,

What is LDL cholesterol?

What is known as LDL cholesterol, also popularly known as bad cholesterol, is a low-density lipoprotein made up of lipids and proteins. It is a type of fat that is equally important for the proper functioning of our body, as long as it is within values ​​considered optimal or normal.

Its main function is to transport fluids, especially it is responsible for the transport of cholesterol from the liver to the different organs and tissues where there are LDL receptors.

And what are these values? A normal value is considered when LDL cholesterol is below 100 mg/dl., Normal-high when it is between 100 to 160 mg / dl., And high when it is above 160 mg/dl. Therefore, when LDL cholesterol is above 100 mg / dl. Yes, it can become a health problem, especially when these levels remain high over time.

Consequences of having high LDL cholesterol

When LDL cholesterol is above the values ​​considered normal from a health point of view,  an increased risk of heart disease is associated.

For example, you have a higher risk of cardiovascular disease, multiply your risk of  heart attacks or strokes, and increase your risk of angina pectoris as a result of a lack of blood supply to part of the heart.

How to lower bad cholesterol naturally:

Avoid foods with higher LDL cholesterol content

There are certain foods that provide our body with a greater amount of LDL cholesterol, such as Tran’s fats or foods rich in saturated fat.

It is advisable to eliminate the following food groups from your diet:

  • Foods with Tran’s fats: such as precooked foods and industrial pastries.
  • Foods with saturated fat: red meat, sausages, butter and cream.
  • Other foods: whole dairy, coconut oil, palm oil, fried products, prawns, prawns and scampi.

Eat a diet rich in fresh and natural foods

We can talk on this occasion about the Mediterranean diet, considered from a nutritional point of view as one of the best because it helps to take care of health and ultimately enjoy better health. As it could not be less, it is also ideal when it comes to lowering LDL cholesterol.

Basically choose to consume fresh fruits and vegetables every day several servings (for example, 3-5 daily), one or two tablespoons of extra virgin olive oil, a handful of nuts and whole grains.

Choose foods that increase HDL cholesterol

As we already indicated on a previous occasion when we talked to you about increasing good cholesterol, it is very important to follow a diet whose foods help you increase HDL or good cholesterol.

In this sense, oily fish (such as tuna, salmon, trout, herring and sardines), dried fruits  (especially walnuts, pistachios and almonds), olive oil, fruits such as the avocado, the garlic and broccoli.

Do physical exercise

There is no doubt, physical exercise is very good for lowering cholesterol. Why?  Mainly because it helps to increase energy expenditure and therefore fat consumption.

But to fulfill this quality it is very important that the exercise is aerobic, of low or medium intensity but of long duration. It is advisable to practice it every day for at least 40 minutes.

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