Control Cholesterol is essential for maintaining good cardiovascular health and reducing the risk of diseases such as heart attacks or strokes. foods that we consume play a crucial role in this process, as some of them help reduce the levels of LDL cholesterol, known as the "bad" cholesterol, while promoting the increase of HDL cholesterol, or “good” cholesterol.
In this article, we will explain in detail which foods you can incorporate into your diet to control and reduce cholesterol, as well as those you should avoid. We will also explore how other healthy habits, such as physical exercise and hydration, can complement your diet to improve your cardiovascular health.
Foods that help reduce cholesterol
Cholesterol is a waxy substance that the body needs for various functions, such as hormone production and cell formation. However, when levels are too high, they can cause health problems, especially cardiovascular problems. The key to controlling it is in a balanced diet. diet balanced, rich in healthy foods that help keep levels balanced.
Nuts
The nuts, such as walnuts, almonds and pistachios, are rich in polyunsaturated fatty acids, including omega-3 fatty acids. These components not only help reduce cholesterol levels, but also help reduce the risk of heart disease. LDL, but also increase the HDL cholesterol, benefiting the heart. In addition, they contain fiber, which helps eliminate cholesterol through the digestive tract.
It is recommended to consume a handful of about 40 grams per day. Ideally, choose natural nuts or unsalted roasted nuts to maximize their benefits without adding unnecessary sodium.
Oatmeal
La oats It is one of the most complete foods for fighting cholesterol. It contains soluble fiber, which reduces the absorption of cholesterol into the bloodstream. A daily serving of oats can provide around 6 grams of fiber, and by adding fruits such as pears or apples, you can get even more benefits.
Plus, oats are versatile: you can eat them in the form of cereal, as a base for smoothies, or even as an accompaniment to healthy dessert recipes.
Fish rich in omega-3
El salmon, mackerel, sardines and tuna are fish rich in omega-3 fatty acids, which makes them powerful allies in reducing triglycerides and LDL cholesterol. In addition, these fish help reduce blood pressure, protect against blood clots and offer anti-inflammatory benefits.
Experts recommend eating at least two portions of oily fish per week. To preserve its benefits, the best ways to prepare it are baked, grilled or steamed.
Avocado
El avocado It is a superfood rich in monounsaturated fatty acids, which help reduce the absorption of cholesterol in the intestine. It also contains soluble fiber, making it an excellent choice for regulating LDL cholesterol.
Including half or a whole avocado a day in your main meals is enough to benefit from its properties. You can add it to salads, spread it on toast or incorporate it into smoothies.
Legumes
The vegetables, such as lentils, chickpeas and beans, are rich in soluble fiber and vegetable proteins, making them an essential food for reducing LDL cholesterol and maintaining good cardiovascular health. In addition, their low fat content makes them ideal for a balanced diet.
It is recommended to consume legumes at least three times a week, using healthy cooking methods such as boiling or in low-fat stews.
Fruits and vegetables
The fruits y vegetables are essential in any diet that seeks to reduce cholesterol. Fruits rich in pectin, such as apples, pears, citrus fruits and red fruits, help block the absorption of cholesterol in the intestine. As for vegetables, green leafy vegetables such as spinach and broccoli contain high amounts of pectin. Antioxidants and fiber.
Eat five servings of fruits and vegetables a day to maximize their benefits.
Additional habits to reduce cholesterol
In addition to incorporating the foods mentioned above, it is essential to adopt healthy habits to optimize cholesterol control and, in general, improve cardiovascular health.
Limit harmful foods
Avoiding or reducing consumption of foods high in trans fats, saturated fats and refined sugars is crucial. These include industrial baked goods, fried foods, processed meats and full-fat dairy products. Opt for healthier alternatives such as lean meats, low-fat dairy products and vegetable oils such as olive oil.
Exercise regularly
La physical activity improves HDL cholesterol levels and supports heart health. Spending at least 30 minutes a day doing aerobic exercise, such as walking, running or cycling, can make a big difference.
Hydration and rest
Drinking enough water and ensuring between 7 and 8 hours of sleep per night are essential aspects to maintain a balance in the body, facilitating the processing of fats and the control of stress, which also influences cholesterol levels.
Remember that maintaining a healthy lifestyle and a balanced diet will not only help you control cholesterol, but will also promote overall well-being. Small changes can lead to big results, and key It's about being consistent.