Healthy Diet To Lower Bad Cholesterol
Bad cholesterol (LDL) accumulated in the arteries is one of the main risk factors for cardiovascular disease. This problem can be asymptomatic, but if left unchecked, it can have serious consequences. Read on to find out what a healthy diet for lowering bad cholesterol is all about.
What causes high cholesterol? Can you fight this problem through food? Although many cases have a genetic component, diet is an excellent solution for regulating cholesterol levels.
What is cholesterol?
Cholesterol is a fatty substance that we need to live. In addition to being part of cell membranes, this lipid helps in the production of hormones, bile acids, vitamin D and other essential substances. Cholesterol is mainly produced in the liver and intestines, but can also be absorbed from food.
When it builds up in the walls of the arteries, cholesterol causes inflammation and leads to the formation of atheroma plaques. These can cause atherosclerosis or other problems such as:
- Myocardial infarction
- Stroke
- Liver and kidney problems
Risk factors
In many cases, high cholesterol has a genetic cause. Several family members may be affected, and parents may pass it on to their children. In these situations, the body produces more cholesterol than it needs. Thus, the level of this lipid becomes difficult to control.
Other possible causes are:
- Poor eating habits (diet high in saturated fats and sugar)
- Obesity or diabetes
- Smoking
- Inactivity
Healthy diet to lower bad cholesterol
To adopt a healthy cholesterol-lowering diet, you need to consider several factors:
- Age;
- General health (presence of other diseases);
- Weight and possible metabolic disorders.
Taking these elements into account, try to adopt a balanced and diversified diet. Consumed products must meet all the nutritional needs of the body.
In addition, it is advisable to limit the consumption of certain foods of animal origin. In excess, they can increase the level of bad cholesterol (LDL).
Prohibited food
- Red meat
- Fatty cheeses
- Pastry
- Fried and semi-prepared foods
- Foods rich in hydrogenated oils and fats
- Sugar and sweets
Recommended foods in a healthy diet to lower bad cholesterol
- Whole grains (oats, barley, rice)
- Legumes (beans, peas, lentils)
- Fruits and vegetables
- Unsaturated fats (olive oil, avocado oil, nuts and seeds)
- Omega 3 fatty acids or fatty fish
- Lean meat (chicken or turkey)
Recommended menu for regulating cholesterol levels
There are many examples of menus for lowering bad cholesterol. But, as we have already mentioned, each person must take into account his own needs.
Taking into account the basic recommendations for lowering cholesterol, we propose below a balanced and delicious menu.
Breakfast
- Oatmeal with skim milk and fruit
- Bitter coffee
- Wheat toast with extra virgin olive oil and tomato slices
Snack between breakfast and lunch
- Small sandwich with wheat bread and canned sardines
- Pickles
- Roasted hazelnuts (but not in oil) without salt
Lunch
- Salad with lentils and brown rice
- Pickled with mackerel
- A mic avocado
Snack
- Natural yogurt without fat with nuts or seeds
Dinner
- Steamed or pan-fried vegetables
- Vegetable burger (with lentils, quinoa or beans)
- A small peach (optional)
Other habits that help lower bad cholesterol (LDL)
A healthy diet to lower bad cholesterol is very helpful, but it must be accompanied by other beneficial habits.
Physical exercises
Regular exercise prevents and fights hypercholesterolemia. Daily activity or at least 3 times a week reduces the effects of sedentary lifestyle, which is associated with the accumulation of bad cholesterol.
- Walking, jogging and other cardiovascular activities lower cholesterol levels.
- Try to combine these exercises with strength training.
Quit smoking
Even if the level of bad cholesterol does not increase, smoking affects the production of good cholesterol (HDL). Therefore, this habit intervenes in the processes that prevent the increase of cholesterol.
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Either way, a healthy diet and exercise are essential to having a balanced weight. You need to show discipline and consistency to combat the negative effects of obesity.
Do the latest tests indicate a high level of cholesterol? Take care! Even if you do not feel that you have a health problem, your body can develop certain diseases. Follow our recommendations and change your lifestyle to fight high cholesterol!
