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These are the foods to lower cholesterol that you should include in your diet
Having a healthy and balanced diet can contribute to the reduction of bad cholesterol (LDL) in your body, so below I will tell you what are those foods to lower cholesterol that you should consume regularly.
Suffering from high cholesterol can pose a health risk, due to the fat or waxy substance present in the blood vessels, which in the long run makes it difficult for blood to flow correctly through the arteries.
Among the measures you can take to lower cholesterol, the main one is to make a change in your lifestyle and mainly in your diet.
What is bad cholesterol and its main causes of increase?
Although cholesterol is a substance produced by the human body itself and necessary to also produce vitamins and hormones used to digest food.
Too much cholesterol present in the blood causes the formation of a plaque in the bloodstream that can lead to coronary heart disease or cerebrovascular accidents (CVA).
Known medically as hypercholesterolemia or dyslipidemia, among the causes or factors of increased cholesterol levels are:
Consume saturated fats: They are present in some types of meats, dairy products, chocolates, baked and fried foods.
Consume trans fats: It is found in fried and processed foods.
Smoking: This habit lowers good cholesterol and increases bad cholesterol, especially in women.
Sedentarism: If little or no physical activity is carried out.
Age: Although the risk of suffering from high cholesterol increases to a greater extent as people age, the young are not exempt.
Family history: Having high cholesterol can run in families.
Race: Some races are more likely to suffer from high cholesterol levels, such is the case of African Americans.
Weight: If you are overweight or obese you may be more likely to have high cholesterol.
13 Foods to lower cholesterol quickly
To lower cholesterol naturally, as already mentioned, you must eat a balanced diet, so I will give you a list of foods to lower cholesterol quickly.
Avocado
By having a high content of fiber and polyunsaturated fatty acids, avocado helps reduce bad cholesterol, by 9% to 45%.
Portion: Consume between half or an avocado and a half in the main meal.
Nuts
Another source of fiber that benefits cholesterol reduction is nuts. These foods improve the lipid profile in the blood. Among the most favorable are walnuts, which, having omega-3 and alpha-linolenic acid, help lower bad cholesterol and increase good cholesterol.
In addition, walnuts help prevent clots and promote the elasticity of blood vessels, which are compromised by having high cholesterol. Another nut that you can eat to lower cholesterol is raw unsalted almonds.
Nut serving: Consume at least three (3) to four (4) nuts daily.
Almond portion: A handful a day.
cooked tomato
Tomatoes are rich in an antioxidant called lycopene, which prevents cholesterol from oxidizing. In addition, it helps reduce dyslipidemia.
Portion: To better release the lycopene it contains, the tomato must be heated, so it is recommended to eat it roasted or fried.
Vegetables
Legumes are also sources of fiber and, as we have already mentioned, this favors the reduction of bad cholesterol (LDL). Among the main ones that are recommended to consume are soybeans, peas and lentils.
Oatmeal
The beta-glucan fiber that is present in oats makes it ideal to be included in the diet of those who have high cholesterol, given the benefits it brings to the body.
Serving: One cup of oatmeal flakes a day.
Blue Fish
“Blue” fish are sources of Omega-3 and main allies when it comes to lowering cholesterol, thanks to their polyunsaturated fatty acids that work as arterial vasodilators and anti-inflammatories. Also, these foods increase good cholesterol by 4%.
Among the blue fish that are recommended to consume are salmon, tuna, sardine, mackerel, among others.
Serving: Consume at least twice a week.
extra virgin olive oil
Olive oil helps lower cholesterol because it is mainly composed of oleic acid, which also acts as an inhibitor of the increase in triglycerides.
Portion: It is recommended to consume between two (2) to five (5) tablespoons daily.
Integral rice
Brown rice should be present in your diet to lower cholesterol due to its fiber and protein content. In addition, it has few fats that help lower cholesterol and regulate blood glucose levels.
Portion: 80 grams.
egg whites
Containing fatty acids , egg whites favor the increase of good cholesterol. Therefore, when consuming eggs, choose to use only the whites or whiter than yolks.
Green Tea
Green tea is a recognized antioxidant that also contains flavonoids and catechins that help lower cholesterol and triglycerides.
Portion: Three cups a day.
apples and citrus
Fruits will always be great allies when deciding to eat a healthy diet. In the case of apples, they are ideal for lowering cholesterol due to their pectin, which absorbs cholesterol reserves and helps eliminate toxins.
For its part, citrus fruits favor the cardiovascular system by making the arterial walls more flexible, something essential for those who suffer from high cholesterol. Among those that are recommended to consume are lemon and orange for their powerful contribution of vitamin C.
Flax and chia seeds
Flax seeds have large amounts of omega 3, an excellent component to combat dyslipidemia, managing to reduce it by up to 13%. For its part, chia seeds also contain omega 3 and fiber that favors arterial regulation.
Garlic
Garlic consumption contributes to the increase of good cholesterol and decrease of bad, since it has a vasodilator effect that favors blood flow.
Portion: 2 cloves of garlic daily.
How to lower cholesterol in a week?
The first thing you should keep in mind when walking the path to achieve cholesterol reduction in your body is that it is a progressive process that takes time, since the body must assimilate the medications or natural components that you consume.
If you have wondered how to lower cholesterol in a week? These are the recommendations that you can follow:
Eat a proper diet, balancing foods to lower cholesterol that we mentioned above.
Avoid or reduce alcohol consumption.
Avoid cigarette.
Perform aerobic and strength exercises.
Reduce the consumption of sausages, red meats, butter and chocolate derivatives.
How to know if you have high cholesterol?
The only way to know if you have high cholesterol is through a blood test called a lipid profile, which measures the levels of triglycerides and cholesterol in the blood.
As you could see, there are foods to lower cholesterol that you should include in your diet and that will promote your health.
Remember to see your doctor regularly, stay active and eat a high-fiber diet to lower blood cholesterol.
