High Cholesterol

Cholesterol is a white waxy substance, and our bodies need it to build brain cells and hormones among other things. It is found in membranes of brain, muscles, liver and heart cells. Cholesterol is produced in the liver and then transported in the blood to all parts of the body in the form of organic compounds called lipoproteins. Cholesterol produces several hormones (including fertility hormones for men and women) and bile that help digest fat. The human body needs low amounts of cholesterol to cover these functions, so the increase in cholesterol in the blood may lead to health problems, notably cardiovascular disease.

Healthy Foods:

  • Whole grains rich in fiber such as whole wheat, oats, barley, brown rice and their products like bread, pancakes, pastries and biscuits.
  • All vegetables, fruits and beans have an effective role in reducing the cholesterol level, thanks to their rich content of antioxidants, soluble fiber, and plant sterols (which prevent the absorption of cholesterol and reduce its level in the blood)
  • Garlic: Studies have shown that 900 grams of garlic a day can lower cholesterol by 9 to 12 percent.
  • Replace saturated fats with vegetable oils (sesame oil, flax oil, olive oil), nuts, fish and avocados.
  • According to the WHO, eating 40-45 grams of nuts a day as part of a low saturated fat diet may reduce the risk of heart disease. The best nuts are almonds and pistachios.
  • Whole grains rich in fiber such as whole wheat, oats, barley, brown rice and their products like bread, pancakes, pastries and biscuits.
  • All vegetables, fruits and beans have an effective role in reducing the cholesterol level, thanks to their rich content of antioxidants, soluble fiber, and plant sterols (which prevent the absorption of cholesterol and reduce its level in the blood)
  • Garlic: Studies have shown that 900 grams of garlic a day can lower cholesterol by 9 to 12 percent.
  • Replace saturated fats with vegetable oils (sesame oil, flax oil, olive oil), nuts, fish and avocados.
  • According to the WHO, eating 40-45 grams of nuts a day as part of a low saturated fat diet may reduce the risk of heart disease. The best nuts are almonds and pistachios.

Herbal and Dietary Supplements:

  • Fiber: Soluble fiber tops the list of cholesterol-lowering supplements in terms of efficacy. Add one fiber supplement to your food such as psyllium, bran, flax seed, or chitosan.
  • Fish oil and flaxseed oil: Reduces atherosclerosis, blood fats, high blood pressure and protects against blood clot formation.
  • Niacin (Vitamin B3): Reduces triglycerides and oxidized cholesterol and protects the artery wall.
  • Pomegranate oil: preliminary research has indicated its use in lowering blood pressure and cholesterol level.
  • According to the FDA, eating 25 grams of soy protein daily as part of a low-saturated fat diet may reduce the risk of heart disease.
  • Flaxseed and Wheat Germ: The richest sources of plant sterols that are important in preventing the absorption of cholesterol into the blood.
  • Antioxidants: green tea, grape seed extract, wheat germ oil, selenium and zinc.

Warning:

The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.

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