NHS figures have about 59%of people increasing cholesterol levels, high risk of heart problems, or stroke.
Cholesterol is essential for blood to maintain health, but can cause excessively serious and potentially fatal health problems. NHS STAT has shown that about 59%of the population has increased cholesterol levels. The risk of heart disease or stroke increases.
Cholesterol Charity Heart Britain warns that there is too much cholesterol to the walls of the artery.
The charity group “young, slim, well -eaten and exercise can lead to higher cholesterol. The higher the cholesterol, the more it can be caused by others including genes.”
High cholesterol spreads out, but many people say, “High cholesterol is very common, but most people don’t know that they have it because they usually have no symptoms. So everyone needs to be checked with cholesterol.”
The charity describes the risk of excessive cholesterol: “The fat area known as plaque can be formed and it makes the artery stronger and narrower over time. This process is called arteriosclerosis.” Frost Live.
“If the artery becomes narrower, it is more difficult for the blood to flow. This is tension in the heart because it has to work harder to pump the blood around the body.
“Blood clots can be formed in fat (plaque) of fat. Blood clotting can be completely blocked by blocking the arteries. The bits of blood clotting can be broken and can be trapped in arteries or veins in other parts of the body, which can cause heart attack or stroke.”
However, experts in charity have good news for those who are interested in high cholesterol levels. The higher the cholesterol level, the better the news. At present, there are measures that can help prevent future rise. They described the list of cholesterol burst foods and explained in detail how much they need to consume every day to enjoy the maximum health benefits.
“There are some foods that can be actively helped to lower cholesterol, not part of a healthy diet. Eat some of them every day as part of a healthy diet.
“The more you add it to the food you eat, the more especially if you reduce saturated fat, it can help you lower cholesterol.” What they recommend is:
Foods rich in unsaturated fats
Cut Saturated fat A charity says that replacing with unsaturated fat is a good way to lower cholesterol. Contained food Unsaturated fat include:
- Olive, sunflower, corn, rape, nuts and seed oils
- Avocado, nuts and seeds
- Fat spread made of vegetable oils such as sunflower and olive oil
- Oily fish
The goal is to eat two parts of the fish a week, one of which must be oil.
Experts say: “Oiled fish are a good source of healthy unsaturated fats, especially Omega -3 province.
“The part is 140g, but you can have 2-3 small parts all week. Salmon, sardines, piles, trout, herring and mackerel (eg salmon, sardines, piles, herring and mackerel).”
However, unlike other vegetable oils, the saturated fat is high, so it is necessary to avoid coconuts and palm oil.
Fruits and vegetables
Fruits and vegetables can help reduce the risk of heart disease, stroke and some cancers. Experts say, “It contains vitamins, minerals, and vegetative chemicals that help to maintain health, and most of them can help maintain healthy weight because they have little fat or no calories, and if they eat more fruits and vegetables, they can eat more food with other energy.
“Fruits and vegetables are also high in fiber, and some types of fiber can help lower cholesterol. Some cholesterol blocks the absorption of blood flow in the intestine.”
Good choices include pulses, especially because pulses such as beans, peas and lens beans are especially high in this kind of fiber. Others are sweet potatoes, overjin, oak (Lady’s finger), broccoli, apples, strawberry and plums.
Fruits and vegetables can be fresh, tin, frozen or dried. But if you choose canned food, choose the juice or water without adding sugar or salt.
But when you receive 5 days, some fruits and vegetables are not included. Potatoes, yum, cassava and plantation are considered as chosen foods such as rice or pasta.
It contains fruit juice and smoothie with no disadvantages, but only one part. The charity says: “Loose sugar and acid can damage the teeth, so one or more is not calculated.”
You should aim for more than five fruits per day.
The adult part is about 80g or a few. Make one or more of this bean, peas or lens beans. Other options are as follows:
- 3 tablespoons of vegetables such as sweet potatoes, broccoli or oakra
- Beans, Peas or Lens Beans 3 tablespoons -All options, for example chickpeas, kidney beans, garden peas and red lens beans 2-3 Colley Flower or Broccoli Flower
- Half large vegetables -for example, zucchini, pepper or overnight Anti -avocado
- Middle -sized vegetables -turnip, pasnib, sweet potatoes, leek, tomatoes or carrots
- Middle -sized fruits -for example apples, orange or bananas
- Two small fruits -2 small fruits such as plums or Satsuma
- A few strawberries or grapes -other small fruits such as strawberry and plums
- Sculptures of better fruits such as melon, mango or pineapple
- A tablespoon of dried fruit
- Fruit juice 150ml glass
- Salad bowl
Sterol and star played food
Storol and stanol are vegetative chemicals that are similar to cholesterol. Heart UK said, “In the intestine, it is absorbed into blood flow and prevents cholesterol from being absorbed, blocking the cholesterol in the blood.
“We get a small amount of sterol from vegetable foods such as vegetable oil, nuts, seeds, seeds, fruits and vegetables, but it is not enough to lower cholesterol, so the food company has developed a vegetable sterol or stany food such as mini yogurt drinks, fat spreads, milk and yogurt.
“This reinforced food is how much different depending on the amount of cholesterol gradually and the amount you eat gradually for several weeks. Some experts believe it is the most effective single food for lowering cholesterol.”
Both sterol and star play have been thoroughly studied, but they can be added to food and some people cannot eat.
They are suitable next.
- People with high cholesterol -If the cholesterol is not high, there is no advantage.
- Children with high cholesterol, such as family sexual hypercolesemia with the support of doctors and nutritionists.
- People who take statins -sterol and starnol work in a different way from statins to help lower cholesterol.
They are not suitable next time.
- Pregnancy or breastfeeding woman.
- Children without inherited.
- If you are taking ezetimibe, it does not have a big impact because it works in a similar manner.
Goal: Fortress food of 1-3 servings per day -you can get this one of the following:
- 2TSP fat 3 servings
- 115g yogurt 1
- Reinforced yogurt mini finish
This provides you with 1.5 ~ 3g stanol and stanol. You can lower your cholesterol up to 10%for 3 weeks. There is no additional advantage in having more than 3g per day.
Health UK advises: “To make the most of this food, eat it every day and eat it without eating. Find a product marked with ‘Stanols or STEROLS enhanced’. It can be a brand like Flora Proactiv and Benecol Ranges, Supermarket itself.”
Oat and barley
Oats and barley are rich in fiber called beta glucan. Experts say:
“Eating beta glucan forms a gel that binds to bile acids rich in cholesterol in the intestines. This helps to limit the amount of cholesterol absorbed into the blood in the intestines. The liver should absorb more cholesterol from the blood to lower blood cholesterol.”
Goal: The next oat -based product or three servings of barley offers about 3g of beta glucan a day.
- A bowl of death -30g dry oats or instant bamboo injections
- A bowl of oat-based breakfast cereal flakes-about 30-35g
- 250 ml of oat drink containing beta glucan (all oat drinks don’t contain beta glucan, so check)
- 1 Morning Serial Oat Type ‘Biscuit’
- 1-2 tbsp (13g) oat bran-spray in cereals or add to cache rolls, stews, soups and smoothies.
- 3 AATCAKES
- 30g oats have been added to the recipe
- 75g cooked pearl barley -stew, cache and soup.
The charity added: “Many products contain oats, so you can easily get 2-4 servings. Foods with a label that lowers cholesterol contain more than 1 g of beta glucan.” “
nuts
Nuts are a good source Unsaturated fat And lower Saturated fatMix to help you check cholesterol. Heart England’s words: “They contain some cholesterol and protein, vitamin E, magnesium, potassium, and natural plants that are absorbed by blood flow in the intestines. Sterol Other plant nutrients that help keep your body healthy. They are also filled, so they are less likely to have less snacks for others.
Goal: 28-30g of nuts per day.
“All nuts are calculated. Select a variety of kinds and eat as part of a meal instead of normal snacks or part of the meal.
Good options are as follows:
- almond
- Macadamia
- Brazil nut
- Cash nut
- Hazelnut
- pistachio
- walnut
- fluff
- Pecan
Soybeans
Soy soybeans and foods made from it are suitable for good healthy diets, and Heart UK advises. “It is full of protein, vitamins and minerals and low saturated fat. Soybean products are a good option to replace saturated fat foods such as meat, pool fat cream and dairy products.”
Goal: Bean A Food Day About 2-3 servings.
One serving is as follows:
- Large glass of soybean milk (250ml)
- 150g general alternative to yogurt
- 150g Greek style alternative yogurt alternative
- 100g beans
- A small number of soybean nuts (35g) -The baked edame can be found in nuts and snack sections.
- EDAMAME BEANS, about 120g -You can find it in the frozen food section.
- 100g tofu -silk or company
