Prevent High Cholesterol From Your Diet

It is important to prevent high cholesterol, even if it is a normal part of your body cells. In fact, cholesterol is very important for many of your physiological processes.

Unfortunately, however, cholesterol becomes harmful when too much of it is produced. Did you know that there is a diet formula you can follow to keep your cholesterol stable?

Hypercholesterolemia, or high cholesterol, doubles the risk of heart attack or stroke. So the best strategy is to reduce your consumption of foods high in cholesterol and high in saturated fat.

Prevent high cholesterol through your diet

Given that 90% of your blood cholesterol does not come from the food you eat, but is made in your body itself, you have limited influence on the level of your cholesterol level.

In fact, the  American Society of Cardiology has found that 80% of people at high risk for cardiovascular hypercholesterolemia have little or no control over their cholesterol levels. So what is the best food to eat to prevent high cholesterol? The secret of this is to intervene in endogenous synthesis.

Limit intake of cholesterol and trans fats

In recent years, much research has been done into the functioning of the body in relation to cholesterol levels. It can therefore happen that certain advice is suddenly adjusted and sometimes even completely changed.

Researchers believe that the human body can make cholesterol itself from certain fats that you get through your diet. So it is important to pay attention to two different things:

• do not eat too many cholesterol-rich products.
• limit the intake of trans fats.

Eat foods rich in omega 3 and omega 9 fatty acids

Omega 3 fatty acids and omega 9 fatty acids inhibit the production of cholesterol. In addition, the former also reduces the synthesis of certain proteins. These proteins transport cholesterol to the arteries, thus helping to eliminate the existing cholesterol plaque.

Omega 9 fatty acids can be easily obtained through certain commonly used products such as olive oil. However, omega 3 fatty acids oxidize when heated and it is very difficult to get them from your diet alone.

The only way to guarantee intake is by taking supplements. Make sure you choose supplements that guarantee good absorption and that contain few additives.

Reduce your intake of carbohydrates with a high glycemic index (GI)

Insulin can activate certain mechanisms that promote cholesterol synthesis. Therefore, it is important to avoid the consumption of foods that increase its production. We are mainly talking about carbohydrates with a high glycemic index, such as:

• White bread
• sugar
• pastries and cookies

Eat foods that can raise HDL

High-density lipoprotein shows up in the blood test as the HDL and is popularly known as “the good cholesterol.”

The function of HDL is essential to maintain your cholesterol levels. It is in fact responsible for transporting cholesterol to areas:

• that they use like the muscle cells and the brain cells.
• where the cholesterol is eliminated from the body, namely the liver .

Increasing your consumption of foods that are able to raise HDL levels is therefore an important measure to prevent high cholesterol.

Consume Probiotics to Prevent High Cholesterol

Lactobacillus Reuteri is a proven, effective treatment for hypercholesterolemia. It promotes the elimination of bile salts through the intestine. When this happens, the body increases its consumption of cholesterol for the formation of new salts, which decreases the cholesterol level in the blood.

To be effective, probiotics must meet the following requirements:

• contain at least 10 × 6 CFU ( colony forming units ).
• are of human origin.

• gain weight and, moreover, remain active in the gut.

In general, you should therefore not just eliminate cholesterol from your diet, but instead you should assess your entire diet and adjust it where necessary. For this, you need to reduce your consumption of the type of food that activates it.

You also need to increase your intake of nutrients that transport cholesterol to the liver which, with the help of bile salts, can excrete the excess cholesterol through the stool .