Cholesterol is a substance surrounded by controversy. While some American researchers argue that cholesterol is harmful and should be restricted, other scientists differentiate between harmful and beneficial cholesterol, asserting that the latter is essential for normal bodily functions. Sources of beneficial cholesterol include oily fish, nuts, and unrefined vegetable oils such as olive, soybean, flaxseed, and sesame oil. Keep in mind that unrefined oils should be added to salads or ready-made foods, rather than used for frying.
Reducing cholesterol levels by 20% typically takes about three months, provided that you strictly adhere to a new diet. If, after three months of following a healthy nutrition plan, you notice no changes, it’s advisable to consult your doctor.
Adopting the right diet involves consuming the appropriate foods in the correct quantities and eliminating harmful ones. High cholesterol can have devastating consequences, including life-threatening complications. Thus, maintaining a healthy diet is crucial in combating high cholesterol. By following this diet, you’ll feel healthier and stronger.
Elevated cholesterol levels can lead to severe gastrointestinal diseases, hepatosis, pancreatitis, and even diabetes mellitus. Moreover, it negatively affects the heart and blood vessels, causing constant blood pressure fluctuations, heart attacks, and strokes. Additionally, it can contribute to the development of atherosclerosis, resulting in the overlapping of blood vessel walls, which can be fatal.
Here are some essential rules for controlling cholesterol:
- Limit your salt intake to less than 5 grams per day, as salt causes your body to retain fluid, which is needed to remove both fat and harmful substances after digestion.
- Practice fractional eating, which involves consuming small portions 4-5 times a day.
- Drink plenty of water to help remove harmful substances and oxygenate your body. Remember that fluid acts as a lubricant for your internal organs.
- Minimize the amount of animal fats in your diet and opt for vegetable fats instead.
- Reduce your egg consumption, whether chicken or quail.
- Incorporate fruits and vegetables into your diet, as they aid in the absorption of beneficial cholesterol while eliminating harmful cholesterol.
- Ensure your diet includes sufficient fiber to regulate your bowel movements.
- Engage in regular physical activity and spend more time outdoors.
- For individuals over 40, it’s recommended to have your cholesterol levels checked twice a year to maintain control over this issue.
By following these guidelines and making informed choices about your diet and lifestyle, you can effectively manage your cholesterol levels and maintain optimal health.
