Today we will talk about foods to reduce cholesterol. We will see the good and bad cholesterol. You will discover 10 good foods for cholesterol.
If you have just given the results of your last analytical keep reading because we will see what are normal levels of blood cholesterol.
I’ll give you the keys to
- THE GOOD AND BAD CHOLESTEROL
- NORMAL CHOLESTEROL LEVELS
- SYMPTOMS OF HIGH CHOLESTEROL
- CONSEQUENCES OF HIGH CHOLESTEROL
- HOW TO REDUCE CHOLESTEROL
- 10 GOOD FOODS FOR CHOLESTEROL
The good and bad cholesterol
A percentage of cholesterol occurs naturally. But much of the excess cholesterol in our body is obtained from food.
Cholesterol is a type of fat found in our cells.
Cholesterol travels from the liver to reach the different parts of our body attached to substances called lipoproteins.
The lipoproteins will define the type of cholesterol. So let’s talk about the good and bad cholesterol.
Bad cholesterol is one that is linked to low density lipoproteins. It is likely that you will hear the acronym LDL (from English low density lipoproteins) .
When We Have More Bad Cholesterol Than Necessary, It Stays Deposited In The Arteries And Obstructs Them.
Do not worry, throughout the article we will see how to lower bad cholesterol with food. Now let’s continue with the good cholesterol.
The good cholesterol is the one that is linked to high density lipoproteins or HDL (from English high density lipoprotein)
Its mission is to return to the liver the cholesterol that has not been used where it will be stored or eliminated along with the bile.
The good cholesterol prevents the accumulation of excess bad cholesterol in the arteries and favors its elimination.
Now that you know the differences between the two types of cholesterol you will surely want to know what the normal cholesterol levels are. So let’s go with it!
Normal cholesterol levels
Maybe if you are reading this it is because the doctor has told you that you have high cholesterol. So let’s see a summary so you know what the normal cholesterol levels are .
There are 3 figures that will give you information about cholesterol levels.
- Total cholesterol , the sum of good and bad cholesterol. It must be below 200 mg / dl of blood.
- Bad cholesterol (LDL cholesterol) should be below 130 mg / dl.
- Good cholesterol (HDL cholesterol) is ideal to keep it between 40-60 mg / dl.
Surely you’ll want to know how to lower bad cholesterol.
You will have heard in a thousand places that it is necessary to do physical activity, control weight, stop smoking and avoid alcohol …
But I would certainly dare to say that:
One of the keys to combating high cholesterol levels is food.
The secret to lowering cholesterol is to make changes in your lifestyle.
That is why we have prepared a whole week with recipes and nutrition advice that will undoubtedly improve your health.
There are signs that warn you that your cholesterol may be high. So listen to your body. Let’s see what the symptoms of high cholesterol are.
Symptoms of high cholesterol
- Numbness of arms and legs
- Bad smell of mouth that does not disappear despite having good hygiene
- Slow and heavy digestions
- Problems in the view
- Dizziness and headache
- Feeling fatigued and with little energy
Consequences of high cholesterol
If you have high LDL cholesterol (bad cholesterol), the fat sooner or later will end up depositing on the walls of your arteries.
The situation can be accelerated and become worrying if, in addition, HDL (good cholesterol) is low.
Having altered cholesterol levels causes fat to build up to clog arteries creating atheromatous plaques.
With the passage of time these plates increase in size until they produce obstructions that prevent the blood from circulating.
Sometimes they can produce serious cardiovascular problems such as heart attacks, strokes, or ICTUS .
How to reduce cholesterol
On the one hand, it is vital to reduce the consumption of foods that stimulate the production of cholesterol in the liver.
The habitual consumption of saturated fats, trans fats and cholesterol are the fundamental cause that increases cholesterol.
I have prepared a list of the 10 foods that are higher in cholesterol and bad fats. That way you can keep an eye on them.
10 foods prohibited for cholesterol
- Butters and bacon
- Dairy and whole dairy desserts
- Industrial desserts
- Pork, lamb and organ meats
- Sausages, hamburgers, sausages and patés
- Palm oil and coconut oil
- Fast food
It does not mean that you can not try them again in your life. But my recommendation is that you leave them for special moments.
In your day to day it is better to choose a healthy diet rich in fruits, vegetables, legumes and whole grains.
To put you with this we have prepared a complete ebook of recipes and nutrition advice. You will find a multitude of foods to reduce cholesterol, it will certainly help you eat healthy and delicious.
10 good foods for cholesterol
It is difficult to find foods that group all the nutrients necessary to lower cholesterol. Having a varied diet and adjusted to your tastes and needs is essential.
To make it easier for you I have prepared a list of 10 good foods to lower cholesterol.
Avocados contain antioxidants, sterols and monounsaturated fats that make this food one of the essential products in your diet to lower cholesterol.
The sterols are very important because they make less cholesterol is absorbed in the intestines during digestion.
2. Whole grains
Oatmeal, barley and bran stand out in whole grains. The content of soluble fibers that bind to bad cholesterol and prevent it from being absorbed is important.
Oats also stands out for being rich in sterols.
Nuts are rich in antioxidants and magnesium, so they also lower the bad cholesterol or LDL in blood.
Of these, almonds stand out . There are scientific studies that have proven that eating a handful of almonds daily can lower cholesterol by up to 5%.
I recommend you read this article to learn in depth about the properties of nuts and how to prevent heart disease.
Legumes are an important source of soluble fiber but also contain antioxidants, magnesium and folic acid.
The beans stand out especially.
The seeds are rich omega 3 and omega 6. Have you tried the flax and chia seeds ?
Vegetables such as eggplant and purple cabbage are a great source of pectin and anthocyanins. Also spinach , radish and alfalfa sprouts stand out as being rich in pectins.
Without a doubt, vegetables should be part of your diet, whether or not you have cholesterol problems, as they are the basis of a healthy diet.
7. Blue fish
Blue fish is by far the food that has the highest omega 3 content .
Therefore, I recommend that you eat it three times a week to lower bad cholesterol. The sardine, mackerel, anchovies and salmon are some of them.
8. Red and purple berries
Raspberries, blueberries, blackberries, figs, pomegranates and apples are rich in anthocyanins .
9. Olive oil
Olive oils and other vegetable oils such as corn, sunflower and soy are rich in plant sterols.
Chocolate, that yes it must be with a percentage of 70% of cocoa and if it is without sugar better. It has sterols and is also rich in antioxidants.
It is important to prevent diseases with food and keep cholesterol within normal values.
We have seen how excess cholesterol in the blood can cause problems as serious as heart attacks and ICTUS.
Maintaining normal cholesterol levels is essential. Through this article we have seen the best foods to reduce cholesterol.
If you take care of your diet you will not only have adequate levels of cholesterol, but ultimately you will improve your health.