Cholesterol is a fat and waxy substance that is found in the blood. “Good” cholesterol is called high-density lipoprotein (HDL), and “bad” cholesterol is called low-density lipoprotein (LDL) (low-density lipoprotein; LDL).
Triglycerides are another type of blood fat that can make you more likely to get heart disease.
Follow a heart-healthy eating plan to lower your level of bad cholesterol and triglycerides. This means eating a variety of fresh, unprocessed foods and limiting the amount of unhealthy fats, salt, and sugar added to foods.
Whole grains, fiber, vitamins, minerals, and healthy fats are all important parts of a heart-healthy diet.
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Effects of having high cholesterol
The NHLBI claims that over time, having high cholesterol can lead to atherosclerosis.
Plaque builds up in the blood vessels all over the body when this happens. When the plaque builds up and blocks the flow of blood, it can cause:
- reduced blood flow to the legs and feet
- chest pain
- heart attack
A study done in 2014 found that high cholesterol and high blood pressure might work together to cause coronary heart disease. The authors said that the most likely people to die from the condition were those with the highest levels of cholesterol and blood pressure.
10 Amazing Nigerian Foods With Low Cholesterol
1. Brown Rice
Eating brown rice is a great way to get vitamins, minerals, and fiber. Again, Brown rice is different from many other kinds because it has a lot of highly saturated oil, which is a key part of keeping your cholesterol levels in check. In fact, a cup of rice has about 11% fiber, which makes it a great choice for people who want to watch their cholesterol.
Bananas are not only delicious, but they are also very good for you. Because it has vegetable fiber and other powerful properties, this amazing fruit can help lower your cholesterol level by a large amount. People with coronary heart diseases like angina, heart failure, arterial hypertension, and myocardial infarction should also eat bananas.
Yes, adding garlic to your food can make it taste better, but did you know that it has many other benefits as well?
Well, many studies show that garlic is good for your health, especially your heart. It can help lower the risk of blood clots, blood pressure, and cholesterol, just to name a few things.
4. Tiger nuts
Nuts are another food that are full of good things for you and can help lower your cholesterol.
Monounsaturated fats are found in a lot of Nigerian nuts that are good for you. Walnuts, for example, have a lot of omega-3 fatty acids from plants, which are good for the health of your heart. Tiger nuts are good for your health because they have a lot of monounsaturated fats, which lower “bad” LDL cholesterol. In turn, almonds lower blood pressure and make it less likely that you will get heart disease.
Nuts also have phytosterols, which stop the body from absorbing cholesterol in the intestines. This helps lower cholesterol.
5. Vegetable Soup
In Nigeria, ugwu, which is a fluted pumpkin leaf, is often used to make vegetable soup. In the southern parts of Nigeria, the soup is called Edikang Ikong.
Vegetable soup is full of fiber and antioxidants and has very few calories, which is important for keeping your heart healthy.
Pectin is a type of soluble fiber that helps lower cholesterol and is found in apples and oranges. It is found in a lot of vegetables as well. If you don’t know how to make vegetable soup, then try to eat more vegetables.
In this group, spinach, bitterleaf, and other dark leafy greens are also good Nigerian foods that lower cholesterol.
6. Olive Oil
Many Nigerian dishes need to be fried, so olive oil is a better choice for frying. Virgin olive oil of good quality is a great alternative to many other cooking oils. It’s good for your heart, lowers your blood pressure, and keeps LDL particles from getting oxidized.
7. Corn Pap (Akamu)
Corn pap, also called akamu, ogi, is a fermented cereal pudding that is mostly eaten for breakfast in Nigeria. It has a lot of vitamins and minerals that your body needs. It also gives you energy and lowers high blood pressure because of how much potassium it has.
8. Soya beans drink
High cholesterol can be lowered in a healthy way by drinking soy bean milk and eating foods made from soy beans.
Tomatoes have a lot of lycopene, which is a powerful antioxidant that makes them red. But eating this antioxidant on a regular basis has been shown to lower LDL cholesterol by a significant amount, which is one of the reasons you should eat more tomatoes on a regular basis. All you have to do is eat raw tomatoes or drink tomato juice.
In addition to what has already been said, you should know that cooking tomatoes with a little olive oil, coconut oil, or other oils can help your body absorb more lycopene.
10. Fish pepper soup
Catfish, salmon, mackerel, and other fish are full of omega-3 fatty acids, which are good for the heart and help it work well.
When to see your doctor
Cholesterol levels that are too high or too low should be checked out by a doctor.
The person’s treatment options will depend on how high their cholesterol levels are and whether or not they have other risk factors for heart attack or stroke.
According to the CDC, doctors may give people medicine if their LDL cholesterol level is at least 190 mg/dl without any risk factors or at least 70 mg/dl with risk factors.
People may not know they have high cholesterol because there are no symptoms.
The most common cause is bad habits, so doctors usually suggest making some changes to how you live. These include things like eating a healthy diet, working out regularly, and giving up smoking.
Some people also get medications from their doctors. If someone has high cholesterol, they should see their doctor to get a treatment plan that is right for them.