If you have high cholesterol or you want to prevent its appearance, diet is one of the factors that you have to take care of. Eat these foods to reduce it.
The World Health Organization (WHO) warns of health problems related to food are increasing, and one of those who are demonstrating a faster growth is high cholesterol.
This is quite worrisome to the medical community, as it builds up in the arteries producing atherosclerosis, a condition that reduces blood flow and can cause chest pains, heart attacks or strokes.
Diet is a fundamental factor in controlling high cholesterol, along with regular exercise and the abandonment of risky habits, such as smoking.
As far as food is concerned, it is important to avoid the consumption of saturated fats and trans fats, but there is also a series of foods that help reduce cholesterol and clean arteries. Take note and include them in your diet to prevent or lower your cholesterol.
Asparagus is a food known for its properties to reduce low density lipoprotein (LDL), also known as bad cholesterol. This is because it binds to bile acids to get them out of the body, which lowers blood cholesterol levels before it builds up in the arteries.
In addition, asparagus provide many nutrients that promote good health, such as fiber, antioxidants, vitamins (A, C, E, K and B) and essential minerals (iron, potassium and magnesium).
The avocado is loaded with healthy fats that reduce low density lipoprotein and increase the high density lipoprotein (HDL), also known as good cholesterol, which collects excess cholesterol and brings it back to the liver to prevent it from accumulating in the arteries
A scientific study has shown the benefits of avocado for this purpose, whose results revealed that a diet rich in this fruit favors a 22% reduction in LDL cholesterol and an 11% increase in HDL.
In recent years, chia seeds have gained popularity thanks to their health benefits. They stand out for their antioxidant, vitamin and mineral content, as well as their high levels of fiber, proteins and alpha-linolenic acid, a type of omega-3 fatty acid. This composition makes chia seeds a food that helps reduce cholesterol, in addition to lowering blood pressure and inflammation.
Fatty fish such as salmon are rich in omega-3 acids, such as eicosapentaenoic acid and docosahexaenoic acid. Thanks to them, this type of fish helps your body to reduce LDL lipoproteins and increase HDL, which prevents cholesterol from accumulating in the arteries.
Flax seeds are another of the foods that have become fashionable in recent years thanks to their beneficial properties. It stands out for being a source of alpha-linolenic acid and for its content in lignans, plant pigments with antioxidant properties. In addition to reducing cholesterol and the risk of cardiovascular disease, its consumption is also associated with a lower risk of cancer, diabetes and stroke.
Garlic is a superfood loaded with health benefits. In addition to being antimicrobial, antibacterial, antifungal, antioxidant and anticancer, it is also among one of the foods that cleanse the arteries. Various scientific studies have shown that raw garlic reduces cholesterol levels, so include it in your diet if you need to lower it.
Nuts, as well as hazelnuts and almonds, are very nutritious and are packed with healthy fats that lower LDL levels in the blood. In addition, they are a great source of fiber, antioxidants, vitamins and essential minerals.
The okra or quirombo is a vegetable highly recommended to reduce cholesterol. A study from 2007 revealed that it is the one that best eliminates the cancerous bile acids that also favor the accumulation of cholesterol in the arteries.
Turmeric has broad properties and benefits for health, and among them is the reduction of cholesterol. According to the results of an investigation, its consumption can lower the general levels of cholesterol by 12% and increase the levels of HDL cholesterol by 29%.