Categories: Conditions

6 best foods to lower cholesterol

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Discover the 6 best foods to lower cholesterol.

Cholesterol is found naturally in our body and is important in the body because it helps absorb vitamins, helps digest food, and even affects hormones, among many other functions in this article, we will indicate the foods that help you lower cholesterol.

However, despite its importance for the health and proper functioning of the body, it is necessary to keep it at bay. In this article, we will tell you how to reduce cholesterol.

On the other hand, we will explain what factors or foods can raise cholesterol. Remember that high cholesterol can seriously affect your cardiovascular health, arteries, etc.

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What is cholesterol? Importance for health

Cholesterol is also called High-Density Lipoproteins (HDL), Low-Density Lipoproteins (LDL). The latter is the one that is popularly classified as bad cholesterol.

Cholesterol is a lipid or waxy substance that is very similar to fat, thanks to it we have substances that allow us to digest food, vitamins, etc., which are essential for life. The body constantly produces cholesterol, which is directed and purified by the liver and this is beneficial for health.

However, an excess of cholesterol (LDL) can combine with other substances producing plaques, which adhere to the blood vessels, which can trigger problems with the coronary arteries, and this in turn a wide variety of discomforts and even problems. serious.

What causes high cholesterol? How can we lower cholesterol?

Bad cholesterol (LDL) is related to a poor diet, however, that is not the only reason. Next, we will indicate the main reasons why the LDL is elevated.

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Bad nutrition. Many foods have cholesterol, so if you eat a lot of them you can develop high cholesterol. At the same time, some foods cause the liver to produce more cholesterol than necessary. A diet concentrated in saturated fat, trans fat, fried foods, processed sweets, cakes, etc., can raise cholesterol.

smoking. The conventional cigarette and even the latest technological appearances such as the Vamper, also harm health, since it reduces good cholesterol, giving entry to bad cholesterol.

Little physical exercise. Sports activities allow the body to digest food, it helps the mind and heart, but a sedentary life combined with poor eating habits raises cholesterol.

Genetics. Many people have a genetic tendency to have high cholesterol. The excessive production of cholesterol influences much more than any lifestyle habit.

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How to reduce cholesterol

To lower cholesterol and triglycerides, it is necessary to make changes in our eating habits, this means that we must avoid ultra-processed foods, as well as sausages, and pastries, and reduce the consumption of red meat, among other things. Trans fats should be completely avoided.

On the other hand, it is necessary to make an effort to practice physical exercise, this will allow you to have an ideal weight. Of course, it is also necessary to avoid habits that harm health, such as alcohol consumption and smoking.

In reality, sometimes the most difficult thing is to change eating habits, due to the same lack of knowledge of the foods that are good for cholesterol, so we want to talk to you about what you can eat to lower bad cholesterol.

6 foods to lower cholesterol

If you have high cholesterol and want to prevent heart disease and lower your cholesterol, you should know that eating a healthy diet is the best medical treatment. Your diet should be rich in soluble fiber and pectin. These favor digestion, according to the National Center for Cardiovascular Research (CNIC).

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On the other hand, experts point out that it is necessary to include polyunsaturated fatty acids, which contain stanols and sterols. These are found in vegetables. Keeping these indications in mind, we will reveal the foods to lower cholesterol.

dried fruits

Nuts include almonds, and walnuts, among others. They not only reduce bad cholesterol by 4% but also raise good cholesterol by 7%. Therefore, you can consume them daily at breakfast. At least 40 grams is recommended without adding salt. It is also excellent as a snack to replace the consumption of sweets or processed foods.

Oatmeal

Oatmeal is the number 1 cereal and helps lower cholesterol. It has soluble fiber and reduces the LDL that circulates in the blood. In addition, it contributes to intestinal transit. Its consumption is recommended in the mornings and preferably that the cereal (oatmeal) is cooked. The ideal dose is one and a half cups.

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Fish

Oily fish provides Omega-3, which is beneficial for cardiovascular health, as it reduces blood pressure and the appearance or development of blood clots.

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Eating grilled fish twice a week provides the body with fats that are not harmful to health. In the preparation, you can add olive oil, and lean towards the consumption of sardines, albacore tuna, salmon, mackerel, etc.

You can also take fish oil supplements to get some of the nutrients or lean towards Omega-3 intake.

Vegetables

Vegetables have always been associated with a good diet and are foods that help lower cholesterol. And it is that these provide stanols and sterols, fiber, which contribute to digestion and reduce the absorption of bad cholesterol. You can consume broccoli, spinach, and in general all green leafy vegetables.

Vegetables

Legumes such as soybeans, lentils, and peas, provide you with a good level of vegetable protein and fiber, increasing HDL (good cholesterol) and decreasing bad cholesterol (LDL), and are perfect foods to lower cholesterol.

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The consumption of legumes can be regular, at least three times a week, and the consumption dose recommended by experts is between 11 and 50 grams.

Fruit

Fruits provide you with essential nutrients, vitamins, and minerals and help lower cholesterol. The skin of the apple helps to slow down the oxidation of LDL, it is an antioxidant. Similarly, watermelon and lemon can reduce cholesterol by up to 20%, according to studies in the Journal of Agricultural Food Chemistry.

On the other hand, avocado is beneficial for hypercholesterolemia, its intake is recommended as part of a balanced diet.

What if all these tips are not enough to lower cholesterol?

Many times diet and exercise are not enough to reduce cholesterol to recommended levels. There are supplements such as ARMOLIPID PLUS that have shown a drop of up to 30% in cholesterol, you can consult the pharmacy,

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If with all this we do not manage to lower cholesterol, a visit to the doctor is necessary who will prescribe the most appropriate medication to get a “normal” value. Normally in these cases, the treatments are long-term, in many cases, chronic medication is needed.

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