antioxidants

What Foods Should You Eat To Fight Cholesterol?

Eating to fight cholesterol involves making dietary choices that can help in lowering LDL (bad) cholesterol levels and enhance HDL (good) cholesterol levels. Key strategies include:

1- Choose Healthy Fats: Opt for unsaturated fats found in olive oil, avocados, nuts, and fatty fish like salmon. Limit saturated fats available in red meat and full-fat dairy.

2- Increase Soluble Fiber: Foods like oats, lentils, beans, and fresh fruits like apples and oranges can help reduce cholesterol absorption in the bloodstream.

3- Include Plant Sterols and Stanols: These compounds are available in fortified foods like margarine; it can help to lower LDL cholesterol levels.

4- Eat More Fruits and Vegetables: Eat fresh fruits and veggie as they are rich in fiber and antioxidants that can help lower cholesterol levels and improve overall heart health.

5- Limit Trans Fats and Processed Foods: Trans fats raise LDL cholesterol levels. Avoid processed snacks and fried foods made with partially hydrogenated oils.

6- Watch Sugar and Alcohol Intake: Excess sugar and alcohol can raise triglyceride levels, which can contribute to heart disease risk.

7- Exercise Regularly: Physical activity can raise HDL cholesterol levels and lower LDL cholesterol levels.

By incorporating these dietary changes and lifestyle habits, you can effectively manage cholesterol levels and support heart health.

What is Dietary Fiber?

Dietary fiber is a plant-based component that our body cannot digest. It plays to a very important role in the proper functioning of our digestive system by promoting intestinal transit and regulating blood sugar and cholesterol.

The Benefits of Foods Rich In Fiber

Foods rich in fiber contribute to better intestinal health and the prevention of many diseases, like cardiovascular disease, diabetes (type 2), and certain types of cancers. In addition, they provide a feeling of prolonged fullness, which can help to maintain a healthy weight.

Here are Some Foods That Are Particularly Rich In Fiber:

They Help in Controlling Bad Cholesterol

Foods Fiber content (per 100g)

Lentils 8 g

Black beans 7.5 g

Leeks 3 g

Raspberries 6.5 g

Oatmeal 10 g

How to Increase Your Fiber Intake?

To increase your fiber intake, focus on whole grains, legumes, fruits, and vegetables. Consuming about 30 grams of fiber daily is recommended to maintain good digestive health.

Precautions to take

It is important to note that you need to increase your fiber intake gradually. It will help you to avoid digestive discomfort such as bloating or abdominal cramps. Also, make sure to drink enough water to facilitate intestinal transit.

Foods Containing Unsaturated Fatty Acids

Control Bad Cholesterol

Avocado

Avocado is a fruit rich in unsaturated fatty acids, particularly monounsaturated fatty acids. Consumed regularly, it can help lower blood cholesterol levels and protect the heart.

Olives and Olive Oil

Olives are an excellent source of unsaturated fats, particularly monounsaturated fats. These fatty acids are beneficial for cardiovascular health and may help reduce inflammation in the body.

Fatty Seafood

Fatty fish such like salmon, mackerel and herring are rich in polyunsaturated fatty acids as they are from the omega-3 family. These fatty acids are essential to keep brain functioning healthy, skin glowing, and reducing the risk of cardiovascular disease.

Nuts

Walnuts, almonds and hazelnuts are foods rich in unsaturated fats, particularly monounsaturated and polyunsaturated fats. By including these nuts in your diet, you may benefit from their beneficial effects on heart and brain health.

Chia and Flax Seeds

Chia and flax seeds are an excellent source of omega-3 fatty acids. They are polyunsaturated fatty acids that are essential for our bodies. By adding them to your meals, you may improve your lipid profile and reduce inflammation.

Food Type of unsaturated fatty acids

Avocado Monounsaturated fatty acids

Olives and olive oil Monounsaturated fatty acids

Oily fish Omega-3 polyunsaturated fatty acids

Nuts Monounsaturated and polyunsaturated fatty acids

Chia and flax seeds Omega-3 polyunsaturated fatty acids

Plant-Based Protein Foods to Control Bad Cholesterol

Protein is an important to build block for our bodies to function properly. It is often associated with meat and animal products, but there are many plant-based sources of protein that are perfect for vegetarians and vegans. Let’s take a look at some plant-based protein foods that can enrich your daily diet.

1. Legumes

Legumes are essential plant-based protein sources. They include lentils, chickpeas, beans, peas, fava beans, and many others. They are full of protein, fiber, and essential minerals. Legume-based dishes are delicious and nutritious.

Examples of legumes are kidney beans, chickpeas, and green lentils.

2. Soy and Soy Derivatives

Soy is a complete protein source, it contains all the essential amino acids. Also note, soy comes in different forms: tofu, tempeh, soy milk, soy yogurt, etc. These products are versatile and can be incorporated into many dishes.

Examples of soy products are tofu, tempeh, and edamame.

3. Seeds and Nuts

Seeds and nuts are very rich in protein, unsaturated fatty acids and minerals. They can be eaten as is or added to salads, smoothies, or cooked dishes to increase their nutritional value.

Examples of seeds and nuts: almonds, cashews, chia seeds.

Foods Rich in Antioxidants For Cholesterol

Health Tips: What you need to know about excess cholesterol

The Health Benefits of Antioxidants

They are natural substances found in many foods. Their main role is to protect our cells from tarnish caused by free radicals and unstable molecules, which can help in the development of chronic diseases, including cardiovascular disease, cancer, and premature aging.

The Main Foods Rich In Antioxidants

Many foods are naturally rich in antioxidants. Here are some examples:

Food Antioxidant Content

Red fruits (strawberries, raspberries, blueberries) Rich in vitamin C and flavonoids

Green vegetables (spinach, broccoli) Source of lutein and beta-carotene

Nuts and seeds (almonds, cashews, chia seeds) Contain unsaturated fatty acids and vitamin E

How to Get More Antioxidants In Your Diet For Cholesterol

To benefit from the benefits of antioxidants, it is recommended to eat a variety of natural foods. Here are some tips for getting more antioxidants in your diet:

Add red fruits to your morning cereal.

Include green vegetables in your salads and cooked dishes.

Snack healthily with nuts and seeds.

Don’t forget to vary your diet to benefit from a wide range of antioxidants and nutrients essential for your health and control the bad cholesterol.

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Apple Cider Vinegar – A Miracle Condiment

Most often used as a seasoning, apple cider vinegar is an excellent source of benefits that acts on the glycemic index and digestion. It is an associate of choice in the context of a diet and the treatment of various ailments.

If you thought apple vinegar was a staple ingredient in any self-respecting grandma’s recipe: you were right. It is even much more. It is obtained from apple juice’s double fermentation (alcoholic and acetic); cider vinegar brings a tangy touch to everyday preparations.

Clear skin, shiny hair, perfect digestion and antioxidants: apple vinegar has it all.

Apple Cider Vinegar, Acetic Acid in a Bottle

Thanks to a high level of acetic acid and its low glycemic index, apple cider vinegar is an excellent asset in preventing and treating various nutritional disorders: during a weight loss diet or in the regulation of diabetes, it helps reduce an increase in blood glucose levels.

Food, and thus blocks their absorption. Adding a dose of apple vinegar to a carbohydrate meal affects the insulin level: acetic acid helps inhibit certain enzymes in the small intestine, the latter being responsible for the digestion of the sugars in the body. The acetic acid available in apple vinegar brings an incredible feeling of satiety.

Apple Cider Vinegar Helps Digestion

From the maceration of apples, cider vinegar is rich in potassium due to the pectin contained in the fruit. Potassium is essential in the production of hydrochloric acid in the stomach, which aids digestion. With its impressive bactericidal properties, apple cider vinegar is a natural cleanser of the digestive and cellular systems.:

It is an ideal companion for digestive disorders after a party, during a cold, or to treat joint and muscle pain. Food with almost non-existent calories and a source of various minerals (calcium, phosphorus, magnesium, and iron), is suitable for everyone wishing to rebalance their diet.

How to Properly Consume Apple Cider Vinegar?

The so-called “Jarvis” cocktail is a drink composed of a glass of water rich in sodium, 2 teaspoons of apple vinegar, and a teaspoon of honey. This drink with strong isotonic power is recommended for athletes wishing to relieve their muscle pain, for active people to relieve heavy legs, or to fight against the famous “blow of the bar”.

The recommended consumption is 1 to 3 glasses per day, according to the needs. Miracle anti-fatigue remedy, this drink is a natural vitality booster. For daily use, consider replacing the traditional wine vinegar in the vinaigrette with apple vinegar in other preparations, such as sauces and marinades. It goes particularly well with endives, lettuce, nuts, apples, meats, fish, cheeses, and potatoes.

Grandmother’s Remedies Based On Apple Cider Vinegar

To activate circulation and relieve heavy legs, it is recommended to do a foot bath by adding a handful of coarse salt and 2 tablespoons of hot water. To stimulate the irrigation of the gums, you can also brush your teeth with apple cider vinegar and thus calm inflammation, like turmeric.

Finally, for an invigorating bath and a moment of guaranteed relaxation, add 2 glasses of cider vinegar in water at 37 ° C and relax there for about fifteen minutes.

What are the Benefits of Apple Cider Vinegar?

Cider vinegar is also a feast for the taste buds and a health ally; cider vinegar is a key ingredient in many beauty treatments. It is even found in many hair products sold commercially, taking up this grandmother’s tip. For shiny hair, rinse it after shampooing with vinegar diluted in cold water.

In the facial sauna, apple cider vinegar diluted in a volume of boiling water helps calm inflammation due to acne. But this vinegar is not only effective on the hair. You can also use it as a mask mixed with the powdered clay of your choice. Be careful, however, not to leave it on for too long to avoid irritation.

For Skin and Hair Alike:

Apple cider vinegar has antioxidant qualities that make it an excellent anti-pollution friend.

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