High cholesterol is a dangerous condition for health. To control it, attention should be paid to nutrition and an active lifestyle should be adopted. Oats, vegetables, and fruits, in particular, can help lower cholesterol. Olive oil, avocado and omega-3 fatty acids, which contain healthy fats, also have positive effects. Regular exercise, weight control and avoiding smoking also help balance cholesterol levels.
What is good for cholesterol?
In order to control cholesterol levels, it is important to first change eating habits and make some lifestyle adjustments. Consuming healthy fats, fiber, and antioxidant-rich foods can help lower cholesterol. Foods that lower cholesterol can be listed as follows:
- Fiber foods: Especially oats, bran, vegetables and fruits can reduce total cholesterol levels by reducing cholesterol absorption in the intestines.
- Healthy fats: Unsaturated fats found in foods such as olive oil, avocado, fish and nuts help lower LDL cholesterol.
- Omega-3 fatty acids: Omega-3 fats, found abundantly in fish such as salmon and sardines, not only lower bad cholesterol but also support heart health.
How to lower cholesterol?
One of the most effective cholesterol-lowering methods is regular physical activity. Doing activities such as brisk walking, swimming or cycling for at least 150 minutes a week helps control weight and increases HDL cholesterol. In addition, limiting alcohol consumption and quitting smoking are very effective in keeping cholesterol levels balanced.
Cholesterol symptoms and treatment
Cholesterol is a fat-like substance that is essential for body cells. Excessive amounts can lead to vascular occlusion and heart diseases. High cholesterol usually does not cause symptoms, but over time it can accumulate in the arteries and cause serious problems such as heart attack and stroke. To lower cholesterol, it is first important to adopt a healthy lifestyle. Saturated and trans fats should be avoided. Consuming fibrous foods, exercising regularly and quitting smoking are the basic methods. Medication is also used when necessary, and regular doctor follow-up is recommended to keep cholesterol under control.
Is lemon juice good for cholesterol?
Although lemon juice does not have a direct cholesterol-lowering effect, it can support overall heart health by creating antioxidant effects in the body. Thanks to its vitamin C and flavonoid content, it improves vascular health, reduces inflammation and facilitates digestion. However, lemon juice alone is not a sufficient treatment method to reduce cholesterol levels. A balanced diet and regular exercise are much more effective to control cholesterol.
What should a person with high cholesterol eat?
People with high cholesterol should choose healthy foods. It is beneficial to consume vegetables, fruits and whole grain foods containing plenty of fibre, and to choose foods that are low in saturated fat and contain healthy oils such as olive oil. Fish rich in omega-3 fatty acids and nuts such as hazelnuts and walnuts can also help reduce cholesterol levels. Fried foods, processed foods and high-fat meats should be avoided.
Foods that lower cholesterol These include oats, avocados, olive oil, garlic, apples, pears, blueberries, and fish such as salmon and mackerel, which are rich in omega-3 fatty acids. Additionally, fiber-rich legumes, green leafy vegetables, and whole grains can also help balance cholesterol levels.