Cholesterol has a big influence on our body and is necessary for the functioning of the body. But as high cholesterol oxidizes, plaque forms on our arteries leading to plaque and causing cardiovascular disease. It is therefore important to regularly measure your cholesterol.
Supertip #1: Unsaturated fats
Unsaturated fat has a dual function in relation to your cholesterol. Unsaturated fat increases “positive” cholesterol and reduces “negative” cholesterol, but what is and is unsaturated fat? You can see unsaturated fat as a fat reduction agent. This ‘means’ ensures that the fat in your bloodstream will not bind to your vessel walls. It is therefore recommended to double or triple the number of unsaturated fats in your body. This means that for every portion of saturated fat, you must get double unsaturated fat. Note: It is not the intention that you eat twice as much to absorb the unsaturated fat! Suppose that your daily calorie intake consists of 30% fat, then the ratio should be: 10% saturated fat and 20% unsaturated fat.is en houdt onverzadigd vet in?
Unsaturated fat is known as the omega 3 fatty acids. Unsaturated fats can be found in nuts, fish, eggs and in certain types of meat. There is no daily limit for most fatty acids. In addition to omega 3 fatty acids, you have omega 6 fatty acids. The unsaturated fats that are in the omega 6 do have a limit. Omega 6 is mainly used in vegetable oils, such as sunflower, corn and soya.
Supertip #2: Stop alcohol & smoking
We all know that too much alcohol is bad for our liver and that smoking is harmful to your lungs and leads to cancer. Now alcohol and smoking are not only harmful to our liver and heart, but also to the cholesterol level in our bodies. Alcohol and smoking are related to our triglycerides, which you would rather not have in your blood.
So if you smoke, stop now! To lower the value of triglycerides, you can best think of vitamins such as vitamin C. It is not a solution, but it can reduce the problem. Vitamin C is mainly in oranges, apples, blueberries, lemon, pears, peach, grapefruit, avocado, strawberry, cherries and prunes. In addition to Vitamin C, Vitamin E also has added value, which can reduce blood fat control. Vitamin E is known as an antioxidant, which protects the cells. Vitamin E can be found in nuts, seeds, bread, sunflower oil, different types of vegetables and fruit
Supertip #3: Stay away from sugar
Sugar is the big culprit. It causes inflammation of the veins and has a major influence on the oxidation of cholesterol. It is stuck on the vein wall. Sugar is added almost everywhere. Take a look at the packaging and you will be shocked by how much sugar has been added. And not only for soft drinks, but also for meat products, soups, cookies, and even peanut butter. It is only HFCS, high fructose corn syrup and other refined sugars. Unfortunately, sugar-free sweeteners are not an alternative because the body is confused. So avoid all sugars. And if you still bake cookies, then take coconut blossom sugar.
Supertip #4: Use herbs and foods that lower cholesterol
You can hear it properly, certain herbs can help you manage your cholesterolt. Which herbs and foods these are, we explained in this super tip.
One of the most famous herbs known for its positive contribution to our well being is garlic. Garlic has many positive qualities that work well on your health. It works anti-inflammatory, lowers blood pressure and lowers your cholesterol. Garlic consists of minerals, antioxidants and anti-inflammatory properties, which is good for your veins. This ensures that there will be less damage to your wall walls resulting in a reduction of scar tissue, so that your cholesterol will not oxidize quickly and will bind less to your wall walls. Are the French right?
Like garlic, ginger is also known for positive influence. Ginger has been known for its healing effects for centuries. Of course, every remedy that is absorbed by our body must be proven on a scientific basis before we are convinced of the healing effect. Ginger has been extensively researched. This shows that Ginger brings out the positive in various parts of our body.
Gingerol is in ginger. Gingerol is one of the main reasons, which can lower our high blood pressure or high cholesterol. Gingerol gives ginger its spicy and bitter taste. Ginger works anti-inflammatory, which helps with your blood circulation. In addition, ginger has a detoxifying effect on our blood, which leads to the cleaning of your blood, which can lead to a reduction in the accumulation of fats on the walls of the veins. In addition, it has a diuretic effect, which removes the moisture that is retained in our body tissue. This regulates maintaining a high blood pressure. Take, for example, fresh ginger in your tea.
Maybe you never heard of this, but fenugreek, like ginger and garlic, is a very old familiar spice, which is good for our bodies. The Romans used Fenugreek with the idea that they would become stronger. Now several studies have been performed, confirming that Fenugreek helps to lower your cholesterol and blood sugar.
Fenugreek is known for its positive properties to make bile salts, which is good for your cholesterol and liver. Cholesterol is produced in the liver, while cholesterol in food plays a subordinate role. Because bile salts are produced by fenugreek, the cholesterol is easily digestible, which is produced by the liver. This gives fenugreek a positive effect on the values of your cholesterol.
There is omega-6 in most vegetable oil. That is positive in itself, but in our current diet we already have too much omega-6. Our body needs the omega-3 fatty acids. Now you would not think so, but olive oil contains this omega 3 and even omega 9 fatty acids. And olive oil rich in the polyphenol Hydroxytyrsol. In the meantime, scientific research has shown positive effects. Nevertheless, omega-3 from fish oil and especially krill remains the best source of Omega-3.
Supertip #5 Excercise
During the fitter or with a healthier lifestyle, it is strongly recommended to exercise. Lowering your cholesterol also has positive effects. Exercise ensures a better condition and bowel movements. If you exercise regularly, your muscles will burn more energy. If you did not exercise, the energy would be stored as extra weight.
Exercise ensures a better circulation of your bloodstream. Scientific research has proven that during blood circulation the blood flow has a positive effect on the widening of your veins. This also held true. The result is that during intensive exercise, your blood circulation will be better and the veins will decrease..
Supertip #6 Get enough rest
If you do not take enough rest, you dont give your body time to restore itself. If you only sleep 4 hours in 2 days, this is soon to notice your cholesterol. Almost half of all Dutch people do not have a sufficient night’s sleep. A sufficient night’s sleep is at least 7 to 8 hours of uninterrupted sleep.
Sleeping leads to a restoration of our body. When you sleep, you make growth hormones. These growth hormones ensure the restoration of cells. In addition to growth hormones, a good night’s sleep also gives peace to your brain. These have to handle the daily events well, for that a good night’s rest is necessary. Good sleep is also related to reducing stress. If you do not sleep enough, the thoughts will accumulate, and you can even contract chronic stress. Stress is something you definitely want to avoid for yourself, but also for your cholesterol!
Supertip #7 Supplements
Todays industrially manufactured food lacks many vital substances that your body needs. Natural supplements help supplement this loss and support your body. For example, taking a Krill Oil in combination with Red Grape Extract is very good for the condition of the heart and the veins. If your blood vessels are supple and elastic, it helps managing your cholesterol