If you have a high cholesterol family history, you are likely to have high cholesterol yourself. Therefore, even if you do not have hypercholesterolemia, if your mom or dad (or grandparents) is diagnosed with this condition, taking positive steps to support healthy cholesterol levels is at your level. It’s very important to stay healthy and ideal.
You can’t control your family history, but you can control what food you put in your body. Also, even with a family history of this condition, cholesterol can be combined with an unhealthy lifestyle choice, such as eating an unhealthy diet, because a family history of high cholesterol can further increase the risk of high cholesterol. Steps to Maintain Value-You can check by just eating the right food.
Regardless of your personal cholesterol level, if you have a high cholesterol family history, there are six dietary habits you must follow to help keep yourself as healthy as possible. here it is. Read on, and for more information on how to eat healthy, don’t miss the best juice to drink every day, Science says.
A Mediterranean diet includes eating foods commonly consumed by people living in the Mediterranean, such as olive oil, nuts, seeds, and vegetables. Enjoying a meal with friends and participating in physical activity are also lifestyle practices that are part of this “diet”.
Many studies have shown that following this dietary pattern is associated with many health benefits, including improvement in HDL “good” cholesterol in individuals at high cardiovascular risk. Therefore, eating antioxidant-rich foods while reducing intake of fried foods, sugared foods, and super-processed foods is a good practice for people with a high-cholesterol family history.
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If you’re like meat and potatoes, be aware that you don’t have to give up your beloved steak altogether if you want to keep your cholesterol levels in the ideal range. Indeed, eating too much saturated fat, like the fat found in fattyer beef fillets, can increase LDL’s “bad” cholesterol levels. However, lean cuts like flank steak can be part of a healthy diet for your heart.
actual, American Journal of Clinical Nutrition Shows that a diet that is low in saturated fat and follows a healthy diet pattern in the heart, including lean beef, supports a positive effect on cholesterol levels similar to that seen when people follow the DASH diet. increase. Lean lean meat, deprived of visible fat, does not appear to increase total blood cholesterol. It also raises LDL cholesterol levels, such as fatty meat fillets. The lesson of this story? Choose beef fillets wisely.
Oatmeal is a classic breakfast food that warms the soul and is easy to make. Lesser known, this typical breakfast dish helps lower cholesterol levels, thanks to the beta-glucan fiber it contains. One meta-analysis that evaluated 28 studies showed that adding at least 3 grams of oat beta-glucan per day to the diet reduced LDL cholesterol by 0.25 mmol / L.
This fiber essentially binds to LDL cholesterol and removes it before it is absorbed, repelling hypercholesterolemia.
Related: Best Oatmeal # 1 to Eat to Lower Cholesterol, says Nutritionist
Aiming for healthy cholesterol levels doesn’t have to mean a bland, tasteless diet. Including garlic in a healthy diet for the heart may improve blood cholesterol levels naturally.
According to a meta-analysis that evaluates 14 studies, garlic may naturally reduce total and LDL cholesterol. If you’re not a garlic lover, garlic supplements can be a viable alternative.
The inclusion of green tea in the diet can reduce LDL cholesterol and total cholesterol, thanks to the unique polyphenols and flavonols it contains. If you have a family history of high cholesterol, it’s very easy to include green tea in your diet, like hot or ice.
Naturally sweet strawberries without the addition of sugar are loved by many and complement many dishes. If you like strawberries, please be happy to know that eating these berries daily can support healthy cholesterol levels.According to a small study published in Journal of Nutrition and BiochemistryPeople who ate certain amounts of strawberries daily for a month experienced lower levels of total and LDL cholesterol.
For more information, check out the worst drinks for hypercholesterolemia, says nutritionists.
