Nigerian foods that lower cholesterol, Natural ways to reduce cholesterol in Nigeria.
CONTROL YOUR CHOLESTEROL: YOU NEED IT BUT TOO MUCH IS BAD FOR YOUR HEALTH:
Cholesterol has a bad reputation and some fear the word high cholesterol. To fully explain cholesterol, you need to realize that it’s also vital to your health and well-being. We all need a little cholesterol but too much is not good. Cholesterol is a waxy, fat-like substance that’s found in every cell in your body. You need cholesterol to help your brain, skin, and other organs do their jobs. Cholesterol helps your body build new cells, insulate nerves, and produce hormones. Your body also needs some cholesterol to make, vitamin D, and substances that help you digest foods and also help to build stronger bones. In our body, the liver makes all the cholesterol it needs. But cholesterol also enters your body from foods you eat . But having high blood cholesterol is bad for your health and puts you at risk of heart disease and stroke.
Cholesterol floats around in your blood and can get into the walls of the blood vessels. This can cause the blood vessels to get stiffer, narrower, or clogged. If the clogging gets worse over many years, it can cause a heart attack or stroke.
We have often heard that there are two main types of cholesterol the bad cholesterol (LDL )and good cholesterol (HDL ). Cholesterol in the blood doesn’t move through the body on its own. It combines with proteins to travel through the bloodstream. Cholesterol and protein travelling together are called lipoproteins. LDL (low-density lipoprotein) or “bad cholesterol,” carries cholesterol from the liver into the bloodstream, where it can stick to the blood vessels. HDL (high-density lipoprotein) or “good cholesterol,” carries the cholesterol in the blood back to the liver, where it is broken down. LDL is the main source of artery-clogging plaque. HDL actually works to clear cholesterol from the blood.
Due to our heredity, our genes partly determine how much cholesterol your body makes.
Unfortunately, high blood cholesterol can run in some families. If your screening tests say that you have high cholesterol, there’s no need to buy special products to lower your cholesterol. For most of us, the first way to tackle high cholesterol is by making changes to your diet, and being physically active. You can do more than you thought and more easily than you imagined! It is more important than ever to make the right choice before medications. If lifestyle changes do not help adequately you can combine it with medicine. “STATINS ” are medicines that can help lower your cholesterol.
Natural ways to reduce cholesterol in Nigeria
Since a variety of factors can affect your cholesterol levels a few changes in your lifestyle and diet can reduce cholesterol and improve your heart health:
*Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol.
*Eliminate trans fats. Eat foods rich in omega-3 fatty acids.
*Increase soluble fibre. Eat a healthy diet that includes lots of fruit, vegetables, and whole grains.
*Limit drinks and foods that have a lot of fat or sugar, like sugary drinks, treats, and fried foods.
*Get plenty of exercises. Being overweight can also increase your cholesterol.Losing weight can help lower your LDL, total cholesterol levels, and raise your HDL.
Culled by www.nimedhealth.com.ng from Dr Emmanuel Peiris
This post was last modified on March 1, 2021 5:33 pm
Vyakula vya Nigeria vinavyopunguza cholesterol, Njia za asili za kupunguza cholesterol nchini Nigeria. "Kula cholesterol: ""Kula cholesterol nyingi sana ni mbaya kwa afya yako"" - ""Kula cholesterol nyingi sana ni mbaya kwa afya yako"" - ""Kula cholesterol nyingi sana ni mbaya kwa afya yako"" - ""Kula cholesterol nyingi sana ni mbaya kwa afya yako"" - ""Kula cholesterol nyingi sana ni mbaya kwa afya yako.""" Ili kueleza waziwazi kuhusu kolesteroli, unahitaji kutambua kwamba pia ni muhimu kwa afya na hali yako ya afya. Sote tunahitaji kolesteroli kidogo lakini kupita kiasi si jambo zuri. Cholesterol ni kitu kama mafuta ambacho kinapatikana katika kila chembe ya mwili wako. Cholesterol inahitajika ili kusaidia ubongo, ngozi, na viungo vingine kufanya kazi zao. Kolesteroli husaidia mwili wako kujenga chembe mpya, kufunika mishipa ya neva, na kutokeza homoni. Mwili wako pia unahitaji kiasi fulani cha kolesteroli, vitamini D, na vitu vinavyokusaidia kumeng'enya chakula na pia kusaidia kujenga mifupa yenye nguvu. Katika mwili wetu, ini hutengeneza kolesteroli yote inayohitaji. Cholesterol pia huingia mwilini kupitia chakula unachokula. Lakini kuwa na kiwango cha juu cha kolesteroli katika damu ni mbaya kwa afya yako na hukuhatarisha ugonjwa wa moyo na kiharusi. Cholesterol huelea kwenye damu na inaweza kuingia kwenye kuta za mishipa ya damu. Hilo laweza kusababisha mishipa ya damu iwe ngumu zaidi, nyembamba zaidi, au kufungwa. Ikiwa kizuizi hicho kinazidi kuwa kibaya zaidi kwa miaka mingi, kinaweza kusababisha mshtuko wa moyo au kiharusi. Kuna aina mbili za cholesterol: cholesterol mbaya (LDL) na cholesterol nzuri (HDL). Cholesterol katika damu haisafiri kupitia mwili yenyewe. Inaungana na protini ili kusafiri kupitia damu. Cholesterol na protini zinazosafiri pamoja huitwa lipoproteini. LDL (low-density lipoprotein) au "cholesterol mbaya" hubeba cholesterol kutoka ini hadi kwenye mtiririko wa damu, ambapo inaweza kushikamana na mishipa ya damu. HDL (high-density lipoprotein) au <unk>cholesterol nzuri,<unk> hubeba cholesterol katika damu nyuma hadi ini, ambapo huvunjwa. LDL ni chanzo kikuu cha plaque ya mshipa wa damu. HDL ni moja ya viwango vya juu vya cholesterol katika damu. Kwa sababu ya urithi wetu, chembe zetu za urithi huamua kwa sehemu kiasi cha kolesteroli mwili wako unaotengeneza. Kwa kusikitisha, kiwango cha juu cha kolesteroli katika damu chaweza kuwa katika familia fulani. Ikiwa vipimo vyako vya uchunguzi vinasema kwamba una kolesteroli ya juu, hakuna haja ya kununua bidhaa maalum za kupunguza kolesteroli yako. Kwa wengi wetu, njia ya kwanza ya kukabiliana na cholesterol ya juu ni kwa kufanya mabadiliko katika mlo wako, na kuwa hai kimwili. Unaweza kufanya mengi kuliko ulivyofikiri na kwa urahisi zaidi kuliko ulivyofikiria! Ni muhimu zaidi kuliko wakati mwingine wowote kufanya uchaguzi sahihi kabla ya dawa. Ikiwa mabadiliko ya mtindo wa maisha hayawezi kusaidia vya kutosha unaweza kuunganisha na dawa. "STATINS" ni dawa zinazoweza kusaidia kupunguza kolesteroli yako. Njia za asili za kupunguza cholesterol katika Nigeria: Kwa kuwa kuna mambo mengi yanayoweza kuathiri kiwango cha cholesterol, mabadiliko machache katika mtindo wako wa maisha na lishe yanaweza kupunguza cholesterol na kuboresha afya ya moyo wako. Mafuta yenye unene, ambayo hupatikana hasa katika nyama nyekundu na bidhaa za maziwa zenye mafuta mengi, huongeza kolesteroli yako. * Kuondoa mafuta ya trans. Kula vyakula vyenye asidi nyingi za mafuta ya omega-3. * Ongeza nyuzi zinazoweza kuyeyuka. Kula vyakula vyenye afya vinavyotia ndani matunda mengi, mboga, na nafaka nzima. * Punguza kunywa na kula vyakula vyenye mafuta mengi au sukari, kama vile vinywaji vyenye sukari, vyakula vitamu, na vyakula vilivyokaangwa. * Fanya mazoezi mengi. Kupoteza uzito kunaweza pia kuongeza kiwango cha cholesterol, na kupunguza uzito kunaweza kusaidia kupunguza LDL, kiwango cha cholesterol, na kuongeza HDL. "Kutoka kwa ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"" na ""Mwanamke wa Msaada"""