Cholesterol is a type of fat that makes on our own and also from the foods that contain cholesterol. Our bodies have an optimal level of cholesterol levels. This balance will be disrupted when we have a poor diet, inactivity, and chronic stress, we put our body and blood vessels at risk.ย
It is important to lower down cholesterol without the helpingย of medications. This can be done by the following interventions:
Eat more fish
Coldwater fish such as salmon, sardines, and tuna have two fatty acids which are EPA and DHA. These are a type of omega-3 fat that has extremely effective anti-inflammatory properties.
Increaseย fiber intake
Fiber can bind cholesterol and help excrete it, effectively lowering cholesterol levels.
Cut-out the sweetened beverages
Sugar is a main driver of high cholesterol and inflammation. Limiting sweetened drinks is the best way to decrease the sugar level in your body.
Include wholesome fats.
Lower carbohydrate diets with higher sources of wholesome fats can help lower triglycerides. The majority of your fats should come from mono and polyunsaturated fats such as nuts, avocados, olive oil, etc. These fats can provide more fullness and help to balance blood sugar.
Exercise More
Physical activity is one of the things you can do to raise your good cholesterol. Walking is also an effective method for losing weight and improving good cholesterol.
Add high magnesium foods.
Magnesium is a protein that increases when your body is inflamed. Since high cholesterol and heart health is highly related to inflammation, so you can try to add high magnesium food such as organic dark chocolate, almonds, broccoli, black beans, avocado, banana.
Remember Vitamin K2
Vitamin K2 helps remove calcium buildup from the arteries. While this vitamin may not directly lower cholesterol but it may indirectly help to prevent arterial blockage. Good sources of Vitamin K2 include hard cheeses with whole milk, egg yolk, chicken breast, ground beef, butter, and liver.
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้ป็ผ่บซไฝๆฏๅฏไปฅๆ้ซไฝๅ ็ๅฅฝ่ๅบ้ๆฐดๅนณ็ๆชๆฝไนไธใๅค่ตฐๅจไธไฝ่ฝๅ่ฅ่ฟ่ฝๆๆๅฐๆนๅ่ๅบ้ใ
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่กฅๅ ็ปดไปๅฝK2
็ปด็็ด K2ๆๅฉไบๆธ ้คๅจ่ไธญ็้็งฏ่ใๅฐฝ็ฎก่ฟ็ง็ปด็็ด ไธไผ็ดๆฅ้ไฝ่ๅบ้๏ผไฝๅฎ่ฝ้ดๆฅๅธฎๅฉ้ข้ฒๅจ่้ปๅกใๅซ็ปด็็ด K2็้ฃ็ฉๅ ๆฌ็กฌๅฅถ้ ช๏ผๅ จ่็ๅฅถ๏ผ่้ป๏ผ้ธก่ธ่๏ผ็่ๆซๅ้ปๆฒนใ
