Foods to lower cholesterol

Pumpkin seeds

Looking for foods to lower cholesterol? If you need to give your eating plan a healthy twist to help keep this problem under control, you've come to the right place.

Adding the following foods to your diet will help you fight cholesterol. But in the battle against cholesterol, you also have to say goodbye to certain foods, so here we also explain what they are.

How to lower cholesterol

Grilled sausages

Have you recently been told that you have high cholesterol? Whether that is the case or if you just want to prevent, from now on your diet should undergo a healthy turn. And that implies the following:

First of all, you should reduce your intake of processed foods as much as possible. These food options are comfortable and often very tasty. However, they are also high in salt, fat, sugar and artificial ingredients. Especially dangerous are trans fats, which often appear on the labels of candy, salty snacks, and frozen meals. Another source that you should be aware of is fast food. In addition, nutritionally they are very poor or directly void. Consequently, they prevent you from obtaining essential nutrients for your health, such as omega 3 fatty acids or fiber. When it comes to foods to avoid, sodas and certain sauces and dressings are also worth considering.

Glazed donuts
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Processed foods

Replace processed foods with fruits, vegetables, whole grains, legumes and healthy fats. This strategy will allow you to reduce LDL cholesterol or bad cholesterol, which increases the risk of heart disease when its level shoots up. An eating plan based on these foods is not only good for your cholesterol, but it will also protect you against high blood pressure, strokes and some types of cancer. Your immune system will thank you greatly too.

Foods to reduce cholesterol that can not be missing in your shopping cart

Let's see what are the best foods to lower cholesterol. Healthy choices that are worth keeping in mind when shoppingWhether you've had high cholesterol taken out or you just want to take better care of yourself.

Fresh Food

Red and yellow peppers

Fresh food should abound in your shopping cart. And it is that fruit and vegetables are free of cholesterol and low in fat, which is why it is the best possible basis for your diet. So consider buying apples, oranges, broccoli, green beans, bell peppers, and leafy greens like lettuce, spinach, or arugula.

When it comes to meat, people with high cholesterol should avoid those that are more greasy. Consequently, skinless chicken and turkey are an excellent idea. Pork and beef must be lean.

Whole grains

Wholemeal bread

Bread, pasta and breakfast cereals in your diet should be made from whole grains. The goal is to increase your intake of complex carbohydrates to get more nutrients, including fiber and protein.

Legumes, nuts and seeds

Nuts

Legumes should also be an important part of your diet if you need to lower your cholesterol. Add beans (the variety you like best), soybeans, chickpeas to your shopping cart...

Nuts and seeds are a highly healthy snack, especially the unsalted varieties, and are considered good for lowering cholesterol. Make sure you always have foods such as walnuts, almonds, pumpkin seeds, sunflower seeds on hand in your kitchen… On the other hand, due to its richness in calories, it is convenient to keep portions under control.

Football

Kale

Calcium is an important nutrient and you can get it in a number of ways. The simplest is through low-fat dairy, such as yogurt, milk, and cheese. But you can also get calcium thanks to canned fish, such as tuna and salmon. Vegans have non-animal alternatives to meet their daily needs for this mineral, including fortified cereals and green leafy vegetables.

When it comes to getting more calcium, its relationship with vitamin D, which helps to absorb it, cannot be overlooked. You can find it in the egg, as well as in some fish. Certain dairy products, margarines, and fortified cereals also have vitamin D.

Omega 3

Omega 3 capsules in the form of fish

This healthy fat can raise HDL or good cholesterol levels. You can get omega 3s through olive and canola oil. Other sources of plant origin are walnuts and flaxseed. Nor should we forget the contribution made by some fish, such as salmon, tuna, sardines and mackerel.

Final word

As with everything related to changes in diet, it is important to consult with your doctor before. In addition, he or she can also offer you other tips to improve your diet regarding cholesterol.


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