If you are wondering how to lower cholesterol and high triglycerides quickly and naturally, the following article offers you not just one, but 10 tips to reduce these health parameters in your blood and in your tests.
You can start with small changes: use condiments that lower cholesterol or increase your daily fruit intake. Then you can think about changing long-standing toxic habits and starting to replace fat with oils.
These are just some of the tips that we will teach you to apply easily and simply every day in your routine with the aim of quickly lowering your cholesterol and triglycerides.
1. Eat 5 servings of fruits and vegetables
According to a study by Cornell University, 5 servings a day is the minimum recommended amount to reduce the risk of cardiovascular diseases such as high cholesterol and triglycerides.
Especially antioxidants called flavonoids found in orange fruits and vegetables lower total cholesterol and LDL cholesterol known as bad.
Surely you are thinking of including supplements that provide you with antioxidants. However, even the most comprehensive supplements cannot cover all of the antioxidants found in fresh, natural fruits and vegetables.
According to a study published in the European Journal of Clinical Nutrition, a varied consumption of fruits and vegetables as is common in Asian populations is associated with lower triglyceride values in the population.
I advise you to choose whole fruits, with their peel and with a low glycemic index, that is, do not increase the sugar after consumption, such as fruits with a high water or fiber content. Among them, you find the apple and the pear.3 Home Remedies for Cholesterol
2. Increase your daily fiber intake
According to Veteran’s Affairs Medical Center, increasing the fiber in your diet, particularly soluble fiber, decreases the absorption of cholesterol. Soluble fiber is what is found in fruits, vegetables, oats, and legumes.
According to another study in the National University of Health Science, fiber captures only LDL cholesterol known as bad and transports it to the liver, where it is eliminated.
Especially the production of triglycerides is reduced by the consumption of a type of fiber called oligofructose. This fiber works by modifying the metabolism of fats in the liver.
This fiber, known as oligofructose, is found in bananas, garlic, asparagus, leeks, onion, and wheat. The oligofructose content is higher in raw foods.
3. Prefers natural sugar from food
According to a study conducted by the Oxford Lipid Metabolic Group and the American Health Association, the consumption of simple table sugar is 22.2 teaspoons a day. Consuming this amount is associated with high cholesterol and triglycerides
A healthy alternative to sugar is stevia. According to the College of Agriculture, unlike refined sugar, this alternative is not associated with increased cholesterol and triglycerides.
Stevia, according to research in the College of Agriculture 20 ml of Stevia reduce cholesterol, especially the one known as bad, LDL, increase good HDL, and decrease triglycerides.
It is important that you know that stevia must be acquired in leaves, its natural form and in which it preserves its antioxidants. Before any processing that undergoes or mixes with other non-nutritive substances and preservatives, it loses its properties.
It is a good idea to include natural sweets in your breakfasts and snacks such as dates and raisins blond or brown. Another option is to prepare some delicious sweets with these natural fruits.Bad cholesterol and good cholesterol: What are they, Differences, Symptoms, Causes and Treatment
4. Replace animal fats with vegetable oils
The fats found especially in foods of animal origin are saturated. On the other hand, the oils present in foods of plant origin are called monounsaturated and polyunsaturated.
According to a study at the University of Rochester Medical Center, if monounsaturated oils predominate in your diet, your LDL cholesterol, known as bad, and your triglycerides will decrease. Together it increases your good cholesterol or HDL.
Other beneficial oils to reduce bad LDL cholesterol, according to Melbourne University are polyunsaturated, which include the Omega 6 and 3 group. Omega 6 oil is found in nuts, seeds and grains.
Only Omega 3 also increases the good HDL cholesterol and reduces triglycerides. Omega 3 is found in flax seeds, seaweed, canola oil, walnuts, and soybeans.
5. Avoid harmful toxins
Toxicants that are harmful to your cholesterol and triglycerides include alcohol, cigarettes, and bakery and processed products.
According to the International Journal of Vascular Medicine, if you consume fat together with alcohol, such as 40 grams of alcohol found in 4 glasses of wine or 2 glasses of whiskey, your triglycerides increase by 180%.
According to a study conducted at Nakamura Gakuen University, Fukuoka, Japan, smoking increases cholesterol and triglyceride values.
The reason is the increase in free radicals produced by cigarette smoke that increases these values. (14)
5.3. Bakery and processed products
According to a study in the AHA Circulation Journal, the saturated fats present in processed and baked foods increase bad LDL cholesterol.
It is recommended that you reduce the consumption of saturated fats and increase the consumption of monounsaturated fats in your diet through avocado and olive oil.
This change in your diet lowers the risk of high cholesterol and triglycerides.10 Dangerous Foods That Raise Bad Cholesterol
6. Use condiments to lower your cholesterol
Garlic, leek and onion, foods frequently used in the kitchen as condiments, are foods with compounds called plant sulfur, that is, they have natural sulfur beneficial to lower cholesterol.
According to the study, the amount that is advisable to incorporate daily is half a clove of garlic. Just half a clove of garlic reduces cholesterol by 9%.
If you incorporate garlic into your diet, you will be able to inhibit the formation of cholesterol and lower your blood cholesterol.
According to a study published in Phytotherapy Research Journal, if you like onion more in your dishes, it is important that you know that it is also effective in lowering cholesterol.
Remember that antioxidants protect us from oxidation produced by free radicals, substances responsible for increasing cholesterol and triglycerides.
7. Choose high-quality protein
A good advice that I will give you to naturally lower your cholesterol and improve your cardiovascular health is that:
This is indicated by a study carried out in Nutrition, Metabolism and Cardiovascular Diseases. One of the most effective legumes for lowering cholesterol is soy.
A study published in AHA Circulation compared the Asian diet with the conventional one and found that in the Asian population there is a consumption of approximately 55 g / day of soy in contrast to 5 g / day of the conventional one.
As a result of the study, it was observed that the population that follows a conventional diet has twice the risk of cardiovascular diseases due to a diet low in soy and legumes.
Additionally, soy contains isoflavones, hormones that increase the cholesterol called good HDL and lower the bad or LDL.Recipe to lower Cholesterol: Cauliflower and sweet potato curry
8. Maintains a healthy weight
According to a study conducted at Pennington Biomedical Research Center, excess weight increases blood fats, such as cholesterol and triglycerides.
According to the study, an increase in your triglyceride values is related to the presence of abdominal obesity. Abdominal obesity is diagnosed when the waist value is greater than 88 cm. (twenty-one)
When the study participants lost this percentage of weight in one year, they experienced a 40mg / dl decrease in triglycerides and a 5mg / dl increase in HDL cholesterol, the good cholesterol.
To achieve weight loss we advise you to put into practice the above tips together. That is, include 5 servings of fruits and vegetables, increase your fiber, use sugar and natural fats, vegetable proteins and avoid toxic substances.
9. Eat your food raw
In a study carried out jointly by the German Institute of Human Nutrition and the University of Giessen, a diet based only on 1500-1800 g of raw food was evaluated.
Participants on the diet high in fruits and vegetables had low cholesterol and triglycerides when compared to a conventional diet.
Oxidation as we mentioned earlier in the article leads to the formation of free radicals. Free radicals cause cardiovascular diseases.
It is therefore important to keep the seeds, such as flax and chia seeds, in opaque containers and protected from moisture.
10. Get active
In a study on the Japanese population carried out at Kyorin University School of Medicine, the effect of different activities and their duration in relation to blood fats was observed.
The results obtained were the following:
· 46,074 People who walked decreased their triglycerides by 10 mg/dl and increased HDL by 3 mg/dl, known as good cholesterol.
Lowering triglycerides and increasing HDL is possible after a walk of 6,000 steps a day, which is equivalent to a daily walk of 30 to 60 minutes
2,242 people who ran or swam lowered their triglycerides by 10mg / dl and raised HDL by 5mg / dl
In higher intensity exercises, 3 times per week, triglycerides decreased by 20 mg/dl and HDL increased by 10 mg/dl
As you may have observed, a simple walk plays an important role in controlling blood fats.
Another study published in JAMA showed the effectiveness of activity performed during leisure time. Although these are light activities, if they are maintained in the long term, they control blood fats.
The study involved 5,220 men and 5,869 women for 7 years, who walked and swam within 4 intensity levels. The participants achieved lower cholesterol values compared to sedentary people.
We have learned in the article 10 tips to lower cholesterol and high triglycerides quickly.
Some of these tips are to eat 5 servings of fruits and vegetables, increase your daily fiber intake, prefer natural sugar from food, replace animal fats with vegetable oils, and avoid harmful toxins, among others.
Eating a healthy diet to reduce cholesterol and triglycerides should not be boring or lead to hunger.
- 1. http://ajcn.nutrition.org/content/78/3/517S.full Benefits of fruits and vegetables are due to the combination of food additives and the combination of phytochemicals
- 2. https://www.ncbi.nlm.nih.gov/pubmed/26014266 Consumption of fruits and vegetables and hypertriglyceridemia
- 3. http://ajcn.nutrition.org/content/59/5/1242S.short Health benefits and practical aspects of high fiber diets
- 4. https://www.ncbi.nlm.nih.gov/pubmed/29276461 Dietary fiber is beneficial for the prevention of cardiovascular diseases: review of a meta-analysis
- 5. https://link.springer.com/article/10.1007/BF02538270 Dietary oligofrutose lowers serum phosphoipids, triglycerides and cholesterol and low-density lipoproteins in rats
- 6. http://jn.nutrition.org/content/129/7/1407S.full # T1 Presence of inulin and oligofructose in the diets of Americans
- 7. http://circ.ahajournals.org/content/120/11/1011.short Dietary sugar intake and cardiovascular health