The best foods to reduce high cholesterol
With the consumption of saturated fats it tends to be more overweight and with it cholesterol is increased. In this sense, the high cholesterolIt can become a serious and important problem because in the long run it can have quite negative consequences for health, such as the development of heart-related diseases.
It is considered that cholesterol begins to be elevated when total cholesterol is above 200 mg / dl, while the subject is serious when cholesterol reaches values above 250 mg / dl. That's when we should diet to reduce it with the best fat-free foods.
Better foods to reduce cholesterol
In addition to specifying which foods are best for reducing cholesterol, we must note that the way we cook them also influences whether we can reduce it or not. For example, if we choose fried or fried cooking, it is always less healthy than if we cook steamed, baked or grilled foods.
Fruits, vegetables and vegetables
Among these foods we find from grapes to oranges, going through spinach or Swiss chard. They are totally recommended and beneficial foods to reduce cholesterol, and in addition to being able to be much healthier. The advantage is that we can eat several times a day, in fact 2 to 3 pieces of fruit per day are recommended.
Cereals and derivatives and pulses
They are always optimal in their proper measure, being also source of vitamins and provide large amounts of fiber, which regulates the digestive system.
Lean meats and lean and skinless poultry
They are the best meats unlike red meats and the processed ones that consumed in a great way can increase cholesterol.
Fresh fish
Fresh fish especially blue fish contribute Omega 3 fatty acids that protect the heart and reduce bad cholesterol.
Nuts
A handful of nuts a day does not hurt and they are healthy, provided they are consumed in moderation.
Olive oil
It is rich in monounsaturated fats and vitamin E, essential nutrients to cleanse the arteries.
Artichokes
They are rich in cynarin, which makes the gallbladder work more optimally and therefore reduces blood cholesterol levels.
Soy
It is a good product and rich in fiber, which at the same time reduce cholesterol, and helps prevent the onset of constipation.
Food with cholesterol
Cholesterol can be found in foods of animal origin and rich in saturated fat. Therefore, we must monitor which foods are suitable and which are not.
Meat and sausages
As we mentioned before, red meats, sausages and processed foods increase cholesterol. This includes from the viscera, the pate, liver, tongue, brain ...
Fish
Fish and roe viscera are included. The best option is to opt for blue fish, which although they have a high amount of fat, are healthy fats. Yes, without excesses.
Healthier fats
Lard, butter. These fats can be replaced by olive oils, margarine and seeds, which are good for health.
Foods rich in fiber
They go well because it decreases the absorption of cholesterol in the intestine.
Antioxidant foods
It is recommended those foods that are rich in vitamin C and vitamin E. Both vitamins, in addition, provide energy, strengthen the immune system and strengthen the body because they defend it from certain diseases.
Tips to reduce cholesterol
Practicing a rich, healthy and varied diet will make our cholesterol levels go down. In addition, the doctor will recommend us to follow a diet, which can be more or less strict, low in salt, sugars and fats. On the other hand, we will also be advised to change dietary habits and life. And one option is to have foods without cholesterol.
Performing exercise is part of the change of habits that they recommend. Because in the end everything is related because obesity usually comes out when consuming all kinds of ultra-processed foods and this leads to hypertension, diabetes and the rise of cholesterol. Hence, it is advisable to exercise at least 3 days a week, continuously and regularly. You can walk, swim, dance and do something less complicated exercises when going to the gym. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCholesterol Hypertension
