2024-09-13 08:00:00
High cholesterol is one of the main risk factors for cardiovascular diseases, which are the leading cause of death worldwide. Fortunately, diet plays an important role in lowering cholesterol levels and improving heart health. Let’s look at how to effectively lower cholesterol through changes in your diet, based on the most recent scientific evidence.
What is Cholesterol and why is it important to reduce it?
Him cholesterol It is a fatty substance found in every cell in our body and is essential for various functions, such as hormone production and digestion. However, when the level of total LDL (known as “bad” cholesterol) is high, it can build up in the arteries, creating symptoms that increase the risk of atherosclerosis, heart attacks and strokes.
On the other hand, the HDL cholesterol (“good” cholesterol) helps remove cholesterol from the arteries and transport it back to the liver for elimination. The goal of a cholesterol-lowering diet is to lower LDL levels and increase HDL levels.
1. Use Soluble Fiber
Them soluble fiber It is a key contributor to lowering LDL cholesterol. This fiber is found in foods such as waylas legumes (lentil, chickpeas), fruits like apples and the orangeand vegetables like Carrot and the vegetable. Soluble fiber works by binding to cholesterol in the intestine and preventing it from being absorbed into the bloodstream.
According to studies, eating between 5 and 10 grams of soluble fiber per day can significantly lower LDL cholesterol levels. Adding foods rich in soluble fiber to your diet is an effective and natural way to improve your cholesterol levels.
Foods that are high in salt:
- Avena
- Fruits like apples, pears and citrus
- Vegetables (lentils, chickpeas, beans)
- Vegetables such as carrots and broccoli
- Chia and flax seeds
2. Increase your intake of healthy fats
Las unsaturated fatfound in foods such as avocadohim olive oil and the dry fruitsis important to improve cholesterol levels. These healthy fats not only help lower LDL cholesterol, but they can also increase HDL cholesterol.
Las polyunsaturated fatas seen in them fatty fish (salmon, mackerel, sardines) and vegetable oils such as sunflower or corn, are also effective in reducing cholesterol. These foods are rich in Omega-3fatty acids that have been shown to have direct benefits for cardiovascular health.
Sources of healthy fats:
- Extra virgin olive oil
- Fatty fish such as salmon and mackerel
- Nuts like almonds and walnuts
- Flax and chia seeds
- Avocados
3. Limiting Saturated and Trans Fats
Las saturated fat and the hello fat They are known to increase blood LDL cholesterol levels, which increases the risk of heart disease. Saturated fats are mainly found in products of animal origin such as red meathim questionthem buttermilk and full-fat dairy products. Therefore, it is important to limit its consumption and opt for healthier alternatives, such as plant-based proteins and low-fat dairy products.
On the other hand, the hello fatcontained in ultra-processed foods, industrially baked products and margarines, are particularly harmful to heart health and should be completely avoided.
Foods to limit or avoid:
- Red and processed meats
- Butter, cream, and full-fat dairy products
- Industrial baked goods (cookies, cakes)
- Margarine and partially hydrogenated oils
4. Press on Plant Sterols and Stanols
Lose sterols y stanols Vitamins are natural compounds found in small amounts in fruits, vegetables, nuts and seeds. These compounds have a structure similar to cholesterol and can block its absorption in the intestine. Incorporating foods enriched with these compounds, such as margarine and fortified yogurts, can significantly help lower LDL cholesterol.
Studies have shown that eating between 2 and 3 grams of plant sterols and stanols per day can lower LDL cholesterol by a 5% to 15%.
Foods with sterols and stanols:
- Margarine and yogurts are enriched with sterols
- Fruits and seeds
- Vegetable oil
5. Opt for a Mediterranean diet
Them Mediterranean diet It is widely known for its cardiovascular health benefits, including lowering cholesterol. This diet is based on the use of foods that contain healthy fats, such as olive oilfish and fruit, as well as a high intake of fruit, vegetable, all corn y legumes. In addition, limit the consumption of red meat and highly processed foods.
Many studies have shown that following a Mediterranean diet can lower LDL cholesterol levels and improve heart health, while promoting a balanced and healthy lifestyle.
Important foods in the Mediterranean diet:
- Olive oil as the main source of fat
- Fatty fish and shellfish
- Fresh fruits and vegetables
- Legumes and whole grains
- Red wine (in moderation)
6. Exercise and Weight Control
While diet is key to lowering cholesterol, regular exercise and weight management also play an important role. Him physical exercise helps increase HDL cholesterol levels (the “good” cholesterol) and improves overall cardiovascular health. It is recommended to do at least 150 minutes of moderate physical activity a week, such as walking, swimming or cycling.
Him overweight and the obesity They are also linked to high levels of LDL cholesterol and triglycerides, so maintaining a healthy weight through a combination of diet and exercise is important.
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