Cholesterol is a fat substance in
the body that is produced by the cells, mostly in the liver. Having cholesterol
in the body is not bad, but having high cholesterol can lead to bad effects in
the body like blood clotting of the veins, numbness of the legs, high blood
pressure, heart attacks, and lastly, stroke.
Bad cholesterol, or too much
cholesterol, is the effect of a bad diet. An example of a bad diet is eating
too many fried and fatty foods. Lowering the cholesterol level is easy; by just
eating the right foods and exercising, you can achieve it in just a week or
two.
1.
1. Eat
an oat meal once a day.
Oats contain healthy fiber and
minerals that help digestion and reduce the amount of cholesterol in the body.
Eating it once a day is enough and will improve the health of the body. Eating
too many oats will make you feel fuller for a longer time and make other people
bloat. Always remember to not eat too much oats; you must enjoy eating oats,
not hate them.
2.
2. Eat
oily fish.
Fish like salmon, tuna, whitefish,
sardines, swordfish, or mackerel contain a high level of omega-3 fatty acids,
which help the heart and brain be healthy. When cooking the fish, do not deep-fry
it using oil because the fried fish will just absorb the oil and make the fish
meal unhealthy. Cook the fish by steaming, grilling, or baking to make it
healthier, and add a vegetable dish for more taste and health benefits.
3.
3. Eat 1
to 3 cloves of garlic per day.
Garlic contains allicin, which
helps boost the immune system, lower blood pressure, and decrease cholesterol
levels. The most effective way to consume garlic is when it is raw, because the
allicin content of the garlic reduces when it is cooked. If you don’t like
garlic but you want its health benefits, the best way to consume it is by
drinking it with lemon and a little bit of sugar, which is tasty and healthy,
or by mixing it in a salad so that the spicy taste of the garlic is reduced.
4.
4. Eat
vegetables
Vegetables like eggplant, broccoli, beans, and okra are rich in soluble fiber that helps lower the cholesterol level in the body. Eating this vegetable 3–5 times a week would help decrease the level of high cholesterol in the body.
5. 5. Eat yogurt as a dessert
Some people like yogurt and some do not, but what if I told you that yogurt has
many health benefits? Will you still hate it? Yogurt is rich in protein and
contains probiotics, which help lower cholesterol in the body. The best way to
eat yogurt is to add your favorite fruits to it, which will increase its flavor
and taste.
Conclusion
Eating too many fatty meals can lead to a high cholesterol
level in the body. A proper meal plan for every week with a balanced diet will
lower the cholesterol level in the body. Foods like oatmeal, oily fish, garlic,
vegetables, and yogurt will lower your cholesterol level quickly. Just be
disciplined with your food, and you will see a fast result in your body.
