What should I have to lower cholesterol?
Hello,
***You can reduce your cholesterol levels by following a diet low in fat and high in fiber. In addition, the chemical composition of these foods will help you fight cholesterol effectively.
Oats
Oatmeal is one of the most important cholesterol lowering foods.
This is because it combines in its composition, a set of substances whose effect has been shown to reduce plasma cholesterol rates.
In addition, oatmeal also contains beta-glucans, which absorb “bad cholesterol,” so it is even healthier than other whole grains. Therefore, buying oatmeal to reduce cholesterol is important for our health.
Other Whole Grains Cereals like:
- Quinoa
- Wheat
- Corn
- Oats
- Barley
They contain soluble fiber, which reduces the absorption of LDL or bad cholesterol and prevents it from reaching the blood.
Our recommendation in relation to whole grains as food to lower cholesterol is to eat between 20 and 35 grams of fiber a day, of which approximately 10 should be soluble fiber.
Fruits and vegetables
Fruits and vegetables are foods that have very low levels of saturated fat.
Specifically, Fruits, such as:
- Avocados
- Apples
- Citrus
- Strawberries
- grapes
They are rich in soluble fiber, so they facilitate the elimination of “bad cholesterol.”
On the other hand, vegetables such as:
- Eggplant
- Okra
- Broccoli
These vegetables capable of lowering cholesterol have similar effects to those of the mentioned fruits. They are characterized by having few calories and being useful for lowering cholesterol.
Barley
Barley shares with oats, its richness in a type of soluble fiber: betaglucans, which have proven effective in reducing LDL-cholesterol, or bad.
New research focuses on tocotrienol, a form of vitamin E with a powerful antioxidant effect, located in the husks of barley, oats and rice grains, in the latter whole grain cereal, is more abundant.
Tea
Tea is not only healthy for its antioxidants, but also, because it reduces levels of fat and LDL cholesterol in the blood.
Avocado oil
Avocado is one of the main fruits that contains a high fat content (approximately 6.5 percent), but the fat it contains is mono unsaturated, which is commonly known as omega-9 fatty acids. This type of fatty acid is able to reduce bad cholesterol (LDL) effectively, especially if saturated fat consumption is also limited.
The effectiveness of avocado in reducing the levels of “bad cholesterol” is also supported by the high fiber content. The avocado soluble fiber absorbs excess “bad cholesterol” and eliminates it.
To consume it, with a medium-sized avocado, we already have 10 grams of fiber. With these grams, we already meet 40% of the adequate fiber intake per day. In addition, its B6 content influences the immune system, also becoming one of the cold foods.
Legumes
Some phytochemicals of legumes are directly involved in the reduction of serum cholesterol and in the prevention of the formation of the atheroma layer that degenerates into cardiovascular diseases.
Like whole grains, legumes reduce LDL cholesterol levels because they contain soluble fiber. In addition, as they are slow digestion foods, the following foods help you feel full and lose weight:
- Soy
- Lentils
- Beans (or red beans)
- Chickpeas
- Jewish
On the other hand, lectins favor the transport of blood cholesterol and its metabolism, thus reducing the risk of accumulation in the walls of the arteries. Saponins decrease the absorption of cholesterol in the digestive tract, so its contribution is also beneficial.
In addition, legumes have fiber and isoflavones with demonstrated positive effects in dyslipidemias.
Eggplant
The hypocholesterolemic effect of this vegetable is partly due to its contribution of fiber, a compound that limits and delays the intestinal absorption of cholesterol. This is because it favors mixing with bile acids and as a whole, is eliminated by feces.
Specifically, okra is a vegetable little or nothing known in our environment, which stands out for its richness in soluble fiber and mucilage. It is eaten cooked, raw in salad or dehydrated.
Nuts
Nuts are foods to lower cholesterol. In particular, nuts.
But also:
But also:
- Almonds
- Peanuts
- Hazelnuts
- Pistachios
As well as polyunsaturated fatty acids, such as blue fish.
On the other hand, it should be remembered that they have many calories so it is not necessary to eat more than a handful a day. They should be consumed without salt or sugar to avoid nullifying their healthy properties.
***Specifically, nuts represent an interesting contribution of alpha-linolenic acid, which the body transforms into omega-3 fatty acids. In addition, it also contains phytosterols.
Very few foods avoid high cholesterol, and these are some of them.
Vegetable Oils
Within vegetable oils, olive oil is essential to lower cholesterol. This is because it contains a high concentration of antioxidants, which help reduce LDL or bad cholesterol, without reducing the presence of good or HDL cholesterol.
Regarding its characteristics:
- It is made up of cardio protectors
- It is rich in monounsaturated fatty acids (oleic acid)
- It has itamine E
- It consists of phytosterols
Specifically, to maximize the benefits of olive oil, the best is consuming it raw: salad dressing or vegetables.
Soy
Regular consumption of soy as legume (or as oil) provides a significant amount of:
- High quality nutritional fat -linoleic and oleic acid-
- Lecithin
- Isoflavones
All of them, with beneficial repercussions for the organism, above all, for its reducing efficacy of serum cholesterol.
Isoflavones, especially genistein, one of the most abundant substances in soybeans, have been shown to exercise:
- Inhibitory action of platelet aggregation
- Antioxidant activity on high density lipoproteins (LDL)
All this helps in the decrease of plasma cholesterol.
Fatty Fish
Fatty Fish, like salmon, is one of the best foods for lowering cholesterol. Regarding its beneficial characteristics for our body:
- It has about 10 grs of fat
- It is rich in polyunsaturated fatty acids of the omega-3 series, such as DHA (docosahexaenoic acid) and EPA (eicosahexaenoic acid)
- It has the ability to lower plasma triglycerides
- Increases arterial vasodilation
- Reduces the risk of thrombosis and blood pressure
Therefore, it is a food that has a high content of omega 3 fatty acids, a subtype of the so-called “polyunsaturated fatty acids”, which lower total cholesterol. Omega 3 acids in particular reduce blood pressure and prevent blood clotting.
The healthy fats of salmon fish are especially recommended because they can replace those of meat, which increases the “bad cholesterol” to a greater extent.
In this regard, we recommend cooking fatty fish, such as:
- Tuna
- Mackerel
- Salmon
- Sardine
- Trout
- Baked herring, cooked or grilled.
All of them and their beneficial characteristics, are postulated as protectors of cardiovascular diseases. However, its effects on LDL-cholesterol and HDL-cholesterol levels depend on the type of patient and their initial cholesterol levels.
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