One of the biggest dangers of eating poorly is affecting blood flow. Cholesterol is silent and can exist in your body without you noticing, so if you want to prevent or counteract it, here are some tips.   There are many drugs that help lower cholesterol levels in the blood; in fact, many doctors recommend them in necessary cases. The other side of the coin, according to Australian researchers, is regaining health through a better diet and nutrition instead of medications. Since cholesterol accumulates and is ingested naturally, it makes sense to reject it in the same way. Therefore, we invite you to include some products in your diet that can improve your quality of life and, above all, your longevity.

 Consume grains, seeds, and whole grains

They contain an ingredient that inhibits the absorption of cholesterol from food. The American Heart Association suggests consuming at least 3 servings equivalent to 1 pound (28.35 grams) of whole grains per day.

Recipe for Sesame Dip

Ingredients: - 1/2 cup tahini (ground sesame paste) - 1 garlic clove - 2 tablespoons coarse salt - 1/2 cup lemon juice - 1 tablespoon ground cumin - 3 tablespoons chopped fresh parsley - 1 tablespoon olive oil - 1/4 tablespoon paprika - 1 tablespoon pine nuts To see the procedure for preparing this recipe click here.  

Eat soy protein

Consumer Reports states that cholesterol levels in the blood can be reduced by up to 10% if 25 grams of this ingredient are consumed daily. This would be equivalent to two or three servings of foods like soy milk, soybeans, and tofu. Conversely, foods such as liver, organ meats, egg yolk, and regular dairy products in large amounts should be avoided.

Recipe for Homemade Soy Milk

Ingredients: - 500 grams of soybeans - 1 liter of water - 2 tablespoons of sugar - 1 cinnamon stick Click here to see how to prepare this recipe.  

Do not stop ingesting fiber

Whole grains, beans, and vegetables are high in fiber and help reduce LDL cholesterol as they absorb saturated fat in the intestines. Oats and barley are recommended.

Recipe for Whole Wheat Pasta with Eggplant

Ingredients: - 1 cup ricotta cheese - 750 grams of eggplant cut into cubes - 4 chopped round tomatoes - 3 garlic cloves - 2 tablespoons balsamic vinegar - 250 grams whole wheat penne pasta - 2 tablespoons olive oil - 1/2 cup tomato puree Don’t miss trying this pasta; to see the procedure click here.  

Quit smoking

The reasons to quit smoking are many; we all know its effect on the lungs and respiratory tract, and of course, on those around us. In addition to this, smokers are at high risk of developing many chronic diseases, including atherosclerosis, heart attack, and stroke.

Be careful with alcohol

There is an interesting fact: people who drink moderately (around one or two glasses of wine per day for men and one for women) have a lower likelihood of suffering from heart disease than non-drinkers. However, excessive alcohol increases fat levels in the blood, which increases the risk of high cholesterol. Remember that there is good cholesterol and also bad. The latter is known as LDL and is the one that clogs veins as it adheres to the fatty walls of these. On the other hand, HDL is not only good but necessary for our daily organic functions. Remember that ingredients with good cholesterol are nuts and, of course, avocados.  

"What precautions do you take?"