Cholesterol is a molecule composed of fatty acids that, when found in excessive levels in the blood, can cause heart disease, hence the widespread concern to lower cholesterol levels.
Exercise, maintaining a healthy weight, not smoking and add foods to the diet to lower bad cholesterol are the recommendations that doctors make to counteract this evil.
For cholesterol to be transported through the blood, it needs lipoproteins; When these are of low density and their levels are excessive, they accumulate in the circulatory system, blocking it, the so-called “bad cholesterol” appears. Instead, If lipoproteins are high density, they transport cholesterol that accumulates in the circulatory system and help its elimination, it is the “good cholesterol”
What foods help lower bad cholesterol levels? Let’s look at a few.
1. Oats
Oatmeal is the food par excellence in the mission of lowering bad cholesterol levels. It contains fiber that, unlike other cereals, is soluble. It is recommended to consume three grams of oats daily and when cholesterol levels are not very high, in a few weeks they will drop considerably.
The easiest way to prepare this food is to mix it with a small amount of cow’s milk or soy or almond milk, heat the combination for a minute or two in the microwave, and add some element that gives it a sweet flavor: slices of banana and cinnamon, berries, etc. In a very short time you can have the ideal dessert or snack.
Eating an apple a day takes care of the arteries, because decreases the absorption of fat provided by other foods This fruit prevents cholesterol from adhering to the wall of blood vessels to a certain extent because it contains flavonoids. It will also help you combat hypertension and not retain fluids. In short, regularly consuming apples is excellent for lowering blood cholesterol levels.
In addition, due to the compact consistency of this fruit, eating the apple in bites helps remove food debris from between the teeth and the gaps in the gums. But yes, remember that you should still brush your teeth as frequently as always, since this food contains natural sugars.
3. Flax and Chia Seeds
These seeds They are a good source of omega 3 and studies show that its consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.
They can be included in salads as they are sold, although many people prefer to soak them so that they acquire a softer and more gelatinous consistency. You can also add them to fruit smoothies.
4. Egg white
Contrary to the belief that eggs raise blood cholesterol levels, the fatty acids contained in egg whites help increase good cholesterol Having two boiled egg whites for breakfast is one of the best food alternatives to lower bad cholesterol.
5. Vegetable oils
Sunflower, olive or canola oil should replace oils of animal origin. These vegetable oils contain polyunsaturated fatty acids Accompanying salads or vegetables and fruits with these oils, which help lower cholesterol levels, is an excellent option.
Of course, remember that no matter how much you use oil in the pan and not butter, if you have cholesterol problems, as much as possible you should avoid or keep the consumption of fried foods to a minimum.
6. Eggplant
Eggplant is a fruit that contains chlorogenic acid that helps prevent good cholesterol from oxidizing. It also works by absorbing cholesterol in the blood. It should be eaten cooked and whole without removing the skin or seeds.
Eggplant is a powerful food for lowering cholesterol levels; enough with cut it into large pieces, cook it and consume it to notice results in a short time
7. Walnuts
Walnuts contain a type of omega 3 that not only increases good cholesterol and reduces bad cholesterol, but also promotes the elasticity of blood vessels, prevents the formation of clots and reduces high blood pressure. It is enough to consume 3 or 4 a day for this seed to reduce cholesterol levels. But You should not eat too many, since they contain a lot of fat
8. Legumes
These are effective foods to lower bad cholesterol because they are a source of soluble fiber that works like a broom, sweeping it away and then eliminating it along with the feces.
But it is not the only function of legumes. When the fiber is working the liver needs more cholesterol to produce more bile salts thus reducing its concentration.
Lentils, beans, chickpeas and beans should be consumed regularly to reduce bad cholesterol in the body.
9. Blueberries
These berries increase good cholesterol and reduce blood pressure, stiff arteries, and overall inflammation. In general, they are considered an excellent food to take care of the heart and its consumption is excellent for lowering good cholesterol.
Blueberries can be consumed dried or fresh and in either form it is a food that lowers cholesterol levels.
10. Fatty fish
Given a high level of cholesterol in the blood, we must eliminate the consumption of red meat A good substitute for these is fish such as mackerel, salmon, tuna, sardine or trout. They can be cooked on the grill.
These foods are rich in omega 3, which reduces blood pressure, prevents blood clotting and therefore lowers total cholesterol.
11. Almonds and chocolate
The surprise on the list of foods that reduce bad cholesterol is chocolate. The truth is the exact combination of almonds and chocolates has been proven to be heart-healthy
Research supported by the University of Pennsylvania has proven that 20 g of almonds together with ¼ cup of dark chocolate reduce low-density lipoproteins, therefore lowering bad cholesterol. On the other hand, remember that when it comes to health, chocolate is better the purer it is, so when choosing, opt for bars with a high percentage of cocoa (plus, that way you will feel full sooner with less and the risk of binge eating will decrease).
