• April 19, 2024

So that you have healthy levels of cholesterol , ie less than 200mg / dL, a plate of oats , a handful of nuts or even a baked potato covered with a little margarine are really functional.

Simple changes in your diet that include food against cholesterol and do exercise are simple ways to stay healthy and take care of your heart, experts say. Mayo Clinic .

That's why we share your top of foods that you should consume more often.

1. Foods with fiber

Have breakfast 1 ½ cups of oats Cooked daily and add fruits like banana. With this you will get approximately 10 grams of fiber .

Oats, beans, apples, pears, barley and prunes are some foods that contain fiber soluble. This helps your body reduce the low density lipoprotein LDL and also decreases the absorption of cholesterol in the bloodstream.

2. Fish

Consume two servings of fish a week. You must bake it or roast it to avoid adding unhealthy fats. Your best options are the herring, the tuna albocora, Salmon and sardines. If you do not like them you can replace them with flaxseed or canola oil.

Because they contain Omega 3 reduce the blood pressure and the risk of developing blood clots , resulting in a healthier heart.

3. Nuts

Eat a handful (42.5 grams) of nuts a day, try to make them natural, that is, they do not have salt or added sugar.

Nuts, almonds, hazelnuts, peanuts, pistachios and other nuts are proven to lower levels of cholesterol in the blood because they contain polyunsaturated acids . They are also good at keeping the blood vessels healthy

4. Olive oil

Try to use two tablespoons of this oil a day, if extra virgin is better, either to cook or to flavor your salads.

The olive oil contains a mixture of antioxidants which turns out to be very powerful to reduce the high levels of bad cholesterol and at the same time leave the good ones intact.

5. Foods with sterols

Try to consume at least 2g a day. Foods with sterols are enriched artificially and are margarine, orange juice and yogurt.

The sterols are substances that are found in plants and that help block the absorption of cholesterol , apparently reduce the levels of LDL in more than 10%. Their advantage is that they maintain HDL intact.

Other changes

It is not enough that you add these foods in your diet , you must also eliminate Saturated fats and trans, which are found in foods such as meat, dairy products and all junk food.