Cholesterol is not just the "enemy of the heart" as it is considered. In fact, this fatty substance performs a number of vital functions in the body: participates in the synthesis of hormones, vitamin D, bile acids and is part of cell membranes. Most of the cholesterol (approximately 80%) is produced by the body itself, and only 20% comes with food.
However, when cholesterol becomes excessively high, it increases the risk of cardiovascular disease. And nutrition itself plays a key role in the normalization of its level.
What to eat if you have a high cholesterol?
One of the simplest steps is to add chia seeds to the diet. This modest superfood has several heart health benefits:
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Omega-3 fatty acids. Chia seeds contain a large amount of alpha-linolenic acid-omega-3 vegetable form, which, according to studies, can reduce the total level of cholesterol in the blood.
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Anti -inflammatory action. Chia has many polyphenols - natural compounds that have antioxidant properties and help reduce inflammation in the body, which is a risk factor for atherosclerosis.
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Source of soluble fiber. Chia forms a gel in the stomach, which promotes the elimination of "bad" cholesterol from the body naturally.
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Available and easy to use. Chia seeds have no bright taste, so it is easy to add to yogurt, strip, cereal or salads. And besides it is inexpensive.
What to give up
To effectively reduce cholesterol, it is important to avoid products that increase it:
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red and fatty meat (especially processed - sausages, sausages);
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sweet drinks and desserts, including baking from shops;
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fatty dairy products - cream, fatty cheeses, sour cream;
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transgires and hydrogenated oils - they are present in most semi -finished products, fast food and industrial confectionery;
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fried dishes, especially in deep -frying;
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coconut and palm oil in large quantities.
Instead, it is necessary to give preference to vegetable foods, rich in fiber, useful fats (avocados, nuts, olive oil), as well as regularly include in the menu products with the effect of cholesterol reduction - such as oatmeal, legumes, broccoli, berries and, of course, chia seeds.
