Taking food to lower cholesterol is essential to prevent cardiovascular problems such as heart attack or stroke.
According to the World Health Organization (WHO) about 147 million people suffer from high cholesterol, yet not being controlled by those who suffer, with an annual cause of 17 million deaths.
What is cholesterol?
In response, cholesterol is a natural fatty substance that occurs in all cells of the human body for normal functioning of the body. Most cholesterol is produced in the liver, but you can also get some in food.
Its functions are:
– Intervening in the formation of bile acids needed for digestion of fats.
– Protect skin from chemicals and avoid dehydration.
– Form from it sexual hormones or thyroid.
Cholesterol produced in the liver or pancreas, is driven through the blood to the organs that need it by particles called lipoproteins. These can be classified into:
Low-density Lipoproteins (LDL)
They are responsible for transporting the new cholesterol formed in the liver to body cells. This interaction leads to the creation of bad cholesterol since the particle is deposited on the wall of the arteries and form atherosclerotic plaques.
High-density lipoproteins (HDL)
They collect cholesterol discarded by the cells and back to the liver for storage or excretion out through the bile. Therefore, it is a positive particle as it destroys excess cholesterol. It is commonly known as good cholesterol.
The accumulation of cholesterol in the arteries is a damage to the vascular wall, resulting in arteriosclerosis. The decrease of the arteries, which become stiff and thick, hinders the passage of blood and oxygen to the cells of the body.
If the blood levels are elevated, the risk factor in high cholesterol rises. This is associated with coronary, sex, diet and body endogenous synthesis problems.
In severe cases, the person may suffer a heart attack or stroke. To avoid these cases, the ideal is to maintain normal levels of cholesterol and triglycerides.
Normal: less than 200 mg/dL.
Normal-high: between 200 and 240 mg/dL. Hypercholesterolemia is considered to higher levels of total cholesterol 200 mg / dl.
High: above 240 mg/dL.
LDL (bad cholesterol)
Normal: less than 100 mg/dL.
Normal-high: 100 to 160 mg/dL.
High: above 160 mg/dL.
Normal: above 35 mg/dL in men and 40 mg/dL in women
Normal: less than 150 mg/dL.
Normal-high: between 100 and 500 mg/dL. Hypertriglyceridemia is considered to triglycerides levels above 150-200 mg/dL
High: above 500 mg/dL.
For more details, visit https://www.cholesterolmenu.com/cholesterol-levels-chart/.
Getting adequate levels is easy if you follow healthy eating habits like not smoking, maintaining a healthy weight, exercise frequently and avoid saturated fats.
If in your case your bad cholesterol levels are high, try adding to your diet this series of food.
Foods that your body will certainly appreciate
1. Olive oil
The olive oil is rich in oleic acid, a monounsaturated fatty acid very healthy for the heart because it reduces LDL cholesterol and increases HDL.
Olive oil is characterized by being a source of vitamins and antioxidants. In addition, it does not contain trans fatty acids, which are harmful to cholesterol.
It should be consumed in moderation, recommended as combined with salads or to season chicken, fish or vegetables.
Avocados are composed of a number of healthy monounsaturated fats (omega 3, omega 6 and omega 9). These types of fat are very healthy for the heart as they help to raise HDL cholesterol while lowering LDL. Despite being high calorie, their beneficial vegetable fat reduces cholesterol absorption.
In turn, avocado contains fiber and antioxidants (vitamin C, vitamin B12, magnesium, etc.) that help reduce the absorption of fats from the foods we eat and manage to avoid oxidation.
When taken in moderation, the avocado will help prevent cardiovascular disease and improve cholesterol.
Garlic has many properties such as prevention of blood clots or reduce blood pressure, but also helps stop plaque that clogs the arteries in its early stages, preventing cholesterol particles from sticking to artery walls.
It is recommended to include garlic in the diet, not only for its benefits to the heart but for its therapeutic properties as tonic, diuretic, antiseptic and antibacterial.
4. Oats and barley
These two foods are rich in beta-glucan , a polysaccharide in the form of soluble fiber that helps stimulate the defense cells of the body that are responsible for removing foreign objects. It has the ability to minimize cholesterol levels within a few weeks.
According to the researchers, it is advisable to take about 3 grams of beta-glucan per day.
In a study published in 2011 in the journal Nutrition Reviews, foods like oats were able to reduce up to 5% levels of total cholesterol and 7% LDL cholesterol levels.
5. Fruit and vegetables
Low in saturated fats and rich in soluble fiber, fruits and vegetables are among the foods that help keep cholesterol low. Do not deprive yourself of taking apples, strawberries, grapes, lettuce, cabbage, oranges, blueberries, broccoli, and sweet potato tubers. Combined with legumes such as peas or lentils can help a lot to your intestinal transit and reduce levels of bad cholesterol in the blood.
Check out this for more foods and herbs for lowering cholesterol naturally
Foods to avoid if you have high cholesterol
Listed foods that will help you improve your cholesterol, we move on to warn you about those that should be avoided so that the fight is a success.
Fatty meats: sausages and canned products in oil are dangerous if you have high cholesterol levels.
High-fat dairy products: such as ice cream, cream, cheese or full-fat yogurt should be limited in the diet of a person with high cholesterol.
Drinks: it is advisable to avoid alcohol and limit to a daily glass of wine or beer.
Fats: lard, bacon.
Sauces: condiments like mayonnaise must be eradicated from the cupboard.