Cholesterol, in its simplest definition, is a blood lipid. Cholesterol is also found in the brain, nerves, heart, muscles, liver in the body. It takes part in the digestive and endocrine systems in the body. It ensures the preservation of the water balance of the metabolism. It plays a role in the production of membranes of cells, which are the building blocks of the body.
Cholesterol is obtained in two ways: Ingestion through Food and Production from the Liver. Cholesterol is taken into the body thanks to animal foods such as meat, eggs, milk and dairy products in our diet. Another source of cholesterol is the liver. The liver is actually responsible for removing cholesterol. But for the production of hormones and vitamin D, the liver releases enough cholesterol into the bloodstream.
The increase in cholesterol in the blood can be quite silent. The amount of cholesterol in the blood is determined by clinical findings and blood tests. Studies have shown that the following symptoms are common in patients with increased cholesterol levels:
Yellow oil glands in the face, eyelids, hands and tendons,
· Blemishes on the skin,
Weakness and fatigue,
Bruising on the body,
· Shortness of breath,
Numbness in feet and legs
Delayed healing of wounds,
· Pale appearance on the skin.
Olive oil: It is a saturated fat with antioxidant properties. In addition to its positive effects on heart health, it is known that olive oil consumed 2 tablespoons a day lowers bad cholesterol (LDL) and increases good cholesterol.
· Beets, okra, carrots, eggplant, green beans, cauliflower, asparagus: These vegetables bind bile acids, especially when steamed. It binds bile acid using bad cholesterol (LDL) in the liver. Thus, the LDL level in the blood decreases.
Oats: The best known fiber source among all grains is oats. Oats produce a substance that prevents the absorption of good cholesterol from the blood.
Kidney beans: Thanks to its soluble fiber content, it helps to lower cholesterol.
Blueberry: It helps to lower cholesterol in the blood by regulating liver functions.
Tomatoes: Rich in lycopene. Lycopene helps lower cholesterol and stops LDL production. The recommended daily consumption is 100-120 grams.
Avocado: Avocado, which can be used in meals and salads, contains fatty acids that lower cholesterol. It is a fighter against high cholesterol.
Chocolate: It is a powerful antioxidant. It contains flavonoids that help lower cholesterol. Dark chocolate containing at least 70% cocoa should be preferred. By including dark chocolate in your diet, you can both lower your cholesterol and meet your sweet needs. However, it should not be forgotten that sugar triggers heart diseases and excessive consumption of chocolate should be avoided.