Do you suffer from high cholesterol? Would you like to find a diet that helps you eliminate fat levels in your body in a healthy and balanced way? In this post we will discover some foods that cannot be missing at your table if your goal is to have a low cholesterol level.
A Very Common Problem: Hypercholesterolemia:
The first thing you should keep in mind is that fat is a necessary component for the body. It is not about eliminating it completely: the question is to regulate its levels and, in particular, to suppress that which is transported by low-density lipoproteins, that is, the so-called bad fat or LDL.
According to a recent study by the Spanish Society of Cardiology (SEC), about 20% of the population over 20 years of age suffers from high cholesterol, something that in most cases is the result of poor eating habits. The excess of certain products, such as refined carbohydrates (processed sugars and refined cereals), crackers, refined vegetable oils, industrial pastries and all kinds of processed foods , increases the likelihood of a person having high levels of cholesterol and, therefore, suffer collateral damage. However, in other cases hypercholesterolemia is a product of liver diseases, endocrine or renal pathologies, and the supply of certain medications, tobacco, sedentary lifestyle and genetic factors.
5 Essential Foods to Regulate Cholesterol:
In any case, food plays a decisive role in regulating cholesterol in our body. SAN diet to can avoid excessive consumption of these products and, at the same time mitigate the effect of genetic causes or diseases that do not depend on what we include in our daily menu. Insisting on unhealthy habits can cause us to clog the arteries and, with this, cardiovascular and respiratory failures. Surely you know the multiple benefits of any diet such as vegetables, fruits and vegetables. Well, in this case we will give you a list of others that are especially useful for regulating cholesterol, either because of a health issue or because you want to lose weight in a healthy way:
1. Olive Oil:
Yes, the so-called “green gold” contains high doses of antioxidants that reduce LDL levels without this eliminating HDL or good cholesterol in the body. The best way to consume olive oil is raw, that is, as salad dressing, vegetables, bread, toast and other dishes. Can you think of any other ideas? Put it into practice. In addition to regulating cholesterol, olive oil also provides vitamin E and other components that protect the cardiovascular system.
All nuts, especially nuts, provide the body with alpha-linolenic acid that is then transformed into omega-3 fatty acids. That is, they are products that provide beneficial fats and that can be incorporated into our eating routines as companions to salads, rice or pasta.
Unsaturated fats, avenasterol, fiber and lecithin are components of oats that help us in the process of cholesterol absorption in the intestine. The most common way to consume it is in flakes and mixed with fruits, milk or yogurt. However, they can also give flavor and consistency to certain soups, creams or purees that are part of our usual dishes. Do you dare to try it?
Are you a supporter of grains? Chickpeas, lentils and beans are foods that provide us with vital phytochemicals to prevent LDL cholesterol and the formation of aretone layers that later cause cardiovascular disorders
“In addition, they favor normal blood flow and reduce the risk of accumulation of fat in the arteries and veins”.
The vegetables can take on salads or in soups.
We could not leave soybeans out of this list, a product with excellent levels of high nutritional quality fat. Its quality as an antioxidant and LDL fat reducer in the body has made it an increasingly widespread food among those who want to regulate their cholesterol levels. Like any vegetable, it can be prepared boiled or stewed. In addition, it offers multiple derivatives such as tofu, tempeh, tamari or soy sauce.