11 Ways To Control Your Cholesterol Levels

Cholesterol is not a harmful substance, but a necessary substance for the body. Health problems occur only when it is in excessive amounts. In such cases, it literally gets stuck on the walls of the arteries and causes narrowing of the vessels.

According to the results of a number of studies, reducing cholesterol levels by even just 1% significantly reduces the likelihood of ischemic heart disease. The level of cholesterol in the blood also depends on heredity, but mostly on its content in food.

Here are 11 ways to control your cholesterol levels and keep them within reasonable limits:

1. Eat less animal fats
They are harmful to health. Eat less fatty sausages. Give up pork and beef. Replace them with chicken or fish. Best - once a week chicken and once - fish.

 White meat is leaner than red. The oily skin of the bird must be removed. Turkey, chicken or rabbit meat is especially useful.

It is recommended to cook the meat without additional fat, but with cooking or roasting. If you can not completely avoid the use of fat, use olive oil, corn or peanut oil. Do not use a second time the remaining vegetable oil after frying.

2. Nuts should be on your table every day
Walnuts and almonds are especially useful. The daily norm should consist of a minimum of 3-4 walnuts and 8-10 almonds.

3. Eat more fruits and vegetables.
 Cellulose in fruits and vegetables removes from the intestines the cholesterol imported with food. Apples are especially useful because the pectin in them is a specific means of cleansing the intestines of cholesterol and can reduce "bad" cholesterol by 20%.

It is recommended to consume more garlic. It is a unique remedy against high blood cholesterol. With 1 - 2 stalks of fresh garlic or half a head a day the "bad" cholesterol goes down for 10 - 15 days by 20%!

4. Fight overweight systematically
If your excess weight is not due to muscle mass, these pounds indicate excess fat and cholesterol.

5. Use healthy ways to prepare food
They will control the level of cholesterol in the blood. It is better to bake the food in the oven, steam it, stew it, but do not fry it.

6. Choose skim milk products.
Prefer milk and dairy products with a fat content below 50%. They will reduce the amount of fat consumed without depriving the body of the necessary amounts of calcium and protein.

7. Eat less semi-finished products and pasta
Semi-finished products contain a lot of saturated fats and trans fats, which are used to improve their taste. Read carefully what is written on food labels. It is advisable to be careful with the semi-finished and packaged foods that you consume in the evening in front of the TV. Better to eat an egg than a plate of chips. Experts explain that you can safely eat up to 2-3 boiled eggs a week. The cholesterol in them is not as much as previously thought.

8. Eat more fish than meat
Fish is rich in omega-3 unsaturated fatty acids, which lower cholesterol.
Meat should also be present in your menu, but no more than 2-3 times a week.

9. Moderate exercise is useful
After a hearty dinner, you must take a walk to prevent the accumulation of fat in the body.

10. Eat cholesterol-lowering foods.
These are: red currant juices, chokeberry, raisins, oatmeal, spices - black and white pepper, curry, ginger, cloves. They lower blood cholesterol. Legumes also contain substances that reduce fat absorption.

11. Give up diets.
Do not go on heavy and exhausting diets, especially - if you are in old age. Except those prescribed by your doctor for your illnesses.

Weight loss diets test the liver. And the normal level of "bad" cholesterol in the blood depends on its function.