You should eat six things and six others in moderation to reduce

Cholesterol is The cursed word From fifty; One that reminds us that because of age we have to take care of ourselves if we do not want to be in the more or less near future group of people who are at high risk of not reaching eighty, even seventy, because the highest incidence of heart problems occurs between this age.

We understand the set of fats by cholesterol that circulates in our blood. It’s there “Good” cholesterolWhich are fat soluble and “Evil”, Which are insoluble. The latter, taking into account the tendency of precipitation and deposition in the veins and arteries, forms an accumulation which Closes the arterial diameter And can block it.

If he behaves like that, we will be a ictus Which can leave half of our body paralyzed or worse: it can leave our brain without the oxygen with which it will die. Also, without blocking an artery, cholesterol limits it Arterial circulationWith what The power of the heart Work harder. As a result, the possibility of heart collapse (a heart attack) Fired with effort.

Thus, it is clear that the accumulation of “bad” cholesterol is not good at all. But, How and where does this cholesterol come from? Most foods and especially intake Saturated animal and industrial fats. By saturation we mean that all of their atoms are tightly bound and, consequently, they are difficult to bind to other compounds in the bloodstream: they dissolve poorly and poorly like gravel in a river that forms dams.

Accordingly, if we want to have some Non-hazardous levels “Bad” cholesterol – even in moderation – is essential – we need to take care of what we can eat and what foods we should avoid or at least eat in moderation. Just as there are certain foods that increase cholesterol, others can lower it because they contain “good” cholesterol, which replaces the other in the blood and helps reduce artery blockage.

Good food that lowers “bad” cholesterol

1. Garden products. Garden products. Vegetables such as tomatoes, cucumbers, squash, pumpkin, garlic, onions, eggplant or peppers help maintain “bad” cholesterol levels. We can serve it baked or grilled, in salads or even raw. Its strong point is that they provide plant fibers that nourish the intestinal flora. This promotes the absorption of “good” cholesterol at the intestinal level.

2. Vegetable oils. Compression of vegetable seeds, such as sunflower, rapeseed or canola, produces oils that enhance the absorption of “good” cholesterol in the gut and “bad” cholesterol, thanks to their monounsaturated fatty acids. But especially Olive oilWhich contains oleic acid and phytosterols, is very effective as Cardiovascular protectorIn addition it is a natural filler in most vegetables. There are diets that limit it a A questionable caloric issue. However, before it is raw, it is recommended to include it in all meals.

3. Legumes. Buckwheat, lentils, beans, tweezers, peas or tender beans are valuable for their contribution. Fiber And its high Protein levels. They are Fundamental In any balanced diet and it is necessary to reduce “bad” cholesterol thanks to components such as lecithins, saponins and isoflavones. Saponins absorb “bad” cholesterol from food and “remove” it so that it is not absorbed in the intestine and passes into the bloodstream. Isoflavin prevents the oxidation and deposition of cholesterol in the blood, while lecithins make it more soluble, although they have been discussed recently.

4. Fatty fish. Sardines, tuna, mackerel, mackerel, bonito, salmon and so many fatty fish should be included in our diet regularly to protect their omega-3 polyunsaturated fatty acids from bad cholesterol as they are arterial vasodilators. It is recommended to eat fresh fatty fish two to three times a week.

5. Nuts. Especially walnuts, but also nuts or almonds are rich in omega-3 acids, as well as fatty fish. They can be included in salads or homemade cakes.

6. Fruits. Juices are not worth it; You have to eat a piece With skin and softness. Apples, grapes, strawberries and citrus are distinguished by the amount of plant fibers that absorb water, slow down the passage of food bolus and thus promote good mixing with bile juices. As a result, less “bad” cholesterol passes into the bloodstream from the intestines. This group includes bananas and avocados as carriers of vegetable fats that promote “good” cholesterol.

Products that provide “bad” cholesterol

1. Sausages. In the fall, the World Health Organization officially named these derivatives as potentially carcinogenic. But without getting into an argument, the truth is that it is advisable to eat moderately consumed meat and sausages. Their content in saturated fatty acids makes them great precursors of “bad” cholesterol in their diet.

2. Red meat. Although their protein is high quality, they have a lot of fat mixed in muscle fibers and raise “bad” cholesterol. It is advisable to limit their consumption and replace them with turkey meat or chicken breast.

3. Butter. It is pure saturated fat and it is better to take it in moderation. The same goes for margarine, which is a vegetable oil whose fats are so saturated that it has a buttery consistency. The breakfast option should be toast with oil and salt.

4. Industrial bakery. In addition to the beastly diet disorder, industrial cakes are full of saturated fats and precursors of “bad” cholesterol. The label says it contains vegetable fats, but is almost certain it was Artificially saturated. It is important to teach our children to give up industrial cakes.

5. Chocolate derivatives. It is true that pure chocolate has its positive properties, but the sugar in it already creates problems, derivatives Pure poison For our arteries. Her Cocoa percentage It is minimal and does not exist many times and is instead full of saturated fats.

6. Eggs. We leave them in doubt as they are very good for a variety of reasons, for example, due to the contribution of B vitamin or its protein. However, when consumed regularly, they represent a significant increase in cholesterol in the diet, although recent studies have shown that they do not increase blood cholesterol as believed.

If you do not want to miss any of our articles, Subscribe to our newsletter