Control cholesterol levels is essential to prevent enfermedades cardiovascular and maintain good overall health. The eating plays a crucial role in this process, as certain foods can increase "bad" cholesterol (LDL), while others help to increase it in a healthy way or keep it at adequate levels. Below, we tell you in detail which foods you should avoid to keep your cholesterol under control and how to adopt healthier eating and lifestyle habits.
What foods should you avoid to keep your cholesterol under control
1. Red meats and sausages
Consume red meat Excessive amounts of it can be a serious problem for cardiovascular health due to its high saturated fat content. This includes fatty cuts of veal, pork and lamb, as well as sausages such as chorizo, salchichón, mortadella and fuet. These saturated fats can contribute to increased LDL cholesterol levels, which increases the risk of heart disease.
Healthier alternatives include White meats such as chicken, turkey and rabbit, which are lower in fat. You can also opt for plant-based sources of protein such as legumes and tofu. If you choose to eat red meat, try to do so only occasionally and choose lean cuts. Also, avoid cooking methods that add more fat, such as frying or breading.
2. High-fat dairy products
The dairy As cured cheeses, butter and cream also contain high amounts of saturatedAlthough they are delicious and nutritious in small amounts, consuming them regularly can contribute to increased LDL cholesterol.
Opt for skimmed versions of milk and yogurt, as well as low-fat fresh cheeses such as ricotta or queso fundido. Also, replace butter with olive oil Extra virgin or margarine enriched with plant sterols may be a much healthier option.
3. High cholesterol seafood
Although they are rich in nutrients such as Omega-3 and Vitamins, certain shellfish such as shrimp, crayfish, crabs and lobsters are high in cholesterol. However, not all shellfish are created equal: mussels, clams and cockles have a lower impact on LDL cholesterol levels, provided they are consumed in moderation.
4. Fried and battered foods
Fried and battered products are important sources of Trans fat and saturated fats, which contribute to an increase in LDL cholesterol while decreasing HDL (the “good”) cholesterol. In addition, these foods are usually high in calories, which promotes weight gain, another cardiovascular risk factor.
Consider opting for healthier cooking methods such as baking, roasting, steaming or using an air fryer. These alternatives not only reduce the amount of fat consumed, but also preserve the nutrients in the food better.
5. Industrial pastries and processed snacks
La Industrial bakery, cakes, biscuits and snacks such as chips often contain Trans fat and partially hydrogenated oils. These ingredients not only raise LDL cholesterol, but also make it difficult for cholesterol to be removed from the arteries due to their inflammatory effects.
If you have a sweet tooth, opt for homemade desserts using natural ingredients like oats, nuts and fresh fruit. This not only allows you to control the type of fat present, but also the sugar content.
Other foods and drinks to moderate
Sugar and sugary drinks
Excessive consumption of sugar It is also linked to higher triglyceride levels, which is detrimental to cardiovascular health. This includes soft drinks, packaged juices, and drinks with added sweeteners. Opt for water, herbal teas, or natural juices without added sugar to keep cholesterol and triglyceride levels low.
Alcoholic Beverages
Excessive consumption of alcohol can raise bad cholesterol levels and lower HDL cholesterol levels. Moderate your alcohol intake, limiting it to one or two drinks per week, depending on your individual health conditions.
Excessive salt
A high consumption of shawl It can not only increase blood pressure, but also enhance the negative impact of high cholesterol levels on the cardiovascular system.
Foods that help control cholesterol levels
In addition to avoiding the foods mentioned above, including certain foods in your diet can help improve cholesterol levels and protect your heart. These include:
- Oats and soluble fiber: High-fiber foods such as oats, barley, and legumes help reduce the absorption of cholesterol into the bloodstream.
- Fatty fish: Options such as salmon, mackerel and tuna are rich in Omega-3, healthy fats that help lower LDL cholesterol levels.
- Olive oil: Being rich in monounsaturated fatty acids, it is ideal for replacing other less healthy fats.
- Fruits and vegetables: Apples, pears, citrus fruits and Brussels sprouts are ideal for regulating cholesterol levels.
Adopting a diet that eliminates harmful foods while incorporating foods rich in fiber and healthy fatty acids is one of the most effective steps to keep cholesterol under control. Accompanying these changes with exercise Regular, active living can make a difference in your overall heart health.