These mistakes raise bad cholesterol dangerously! So how can you lower the LDL level?

High cholesterol level, known colloquially as bad cholesterol, is a common condition nowadays. High cholesterol level invites many diseases such as cardiovascular diseases, stroke and Alzheimer’s. Individuals with high levels of bad cholesterol good cholesterol low reputation. So what are the ways to lower bad cholesterol? How can we raise good cholesterol levels? What should we pay attention to in the diet? Nutrition and Diet Specialist Rıdvan Arslan gave information on the subject.

WHAT IS GOOD CHOLESTEROL (HDL) AND BAD CHOLESTEROL (LDL)?

• There are two types of cholesterol, benign (HDL) and malignant (LDL).
• HDL (high-density lipoprotein), known as good cholesterol, enables the cholesterol produced in the liver to be transported to the cells.
• LDL low-density lipoprotein accumulates in the arterial walls, causing vascular occlusion.
• HDL is called good cholesterol because it helps to remove cholesterol from the tissues.
• Individuals are expected to have low bad cholesterol and high good cholesterol.

REASONS FOR HIGH BLOOD CHOLESTEROL LEVELS

• Unhealthy and irregular diet
• Smoking and alcohol use
• Overweight
• Inactivity
• Genetic predisposition
• advanced age
• Stress
• Hypertension
• Significant brain, heart, kidney and thyroid diseases

IMPROVE YOUR CHOLESTEROL LEVELS IN 12 STEPS

• 1. Get rid of your excess weight.
• 2. The most effective way to raise good cholesterol is acting. Do not forget to take a walk for at least 40 minutes every day.
• 3. Reduce consumption of saturated, solid and trans fats. Cook your meals with vegetable oils.
• 4. Include vegetable proteins in your diet to meet your protein needs. Limit consumption of animal protein sources such as meat, eggs and chicken. Green lentils, quinoa, almonds and soy are vegetable protein sources.
• 5. Minimize consumption of prepared foods, processed meats, roasts, pastries and foods high in sugar.
• 6. Increase the consumption of foods high in fiber. Foods such as apples, pears, oats, cereals, and pumpkin are high in fiber.
• 7. Take care to consume fish twice a week. Thanks to the omega-3 content of fish, it is effective in raising good cholesterol.
• 8. Legumes consumption helps to reduce high cholesterol.
• 9. If you do not have a blood pressure problem, consume 1-2 cups of green tea daily. Thanks to the catechin in green tea, it helps to reduce bad cholesterol.
• 10. Add walnuts to your snacks. Thanks to the unsaturated fatty acids in walnuts, it helps to increase good cholesterol.
• 11. Thanks to the oleic acid in the avocado content, it lowers the bad cholesterol and increases the good cholesterol.
• 12. Reduce salt consumption. Although salt is not directly related to atherosclerosis, excessive consumption causes high blood pressure and poses a risk for cardiovascular diseases.