Diet against high cholesterol

• April 29, 2024

A high percentage of the Spanish population, specifically 20% over 18 years, presents a level of cholesterol greater than 250 mg / dl. (an excessive value), revealed a study of the Spanish Society of Cardiology (SEC). The increase in plasma cholesterol concentrations above normal levels (amount greater than 200 mg / dl.) Is of concern to society.

According to the SEC, the subsistence allowance inadequate among the population are a determining factor in this hypercholesterolemia , because they ingest too much animal fats and alcohol. For this reason, the Spanish Heart Foundation and the SEC created this diet .

The SEC reiterates that to reverse cholesterol levels a change in lifestyle is required: healthy eating, reducing the intake of alcohol , Stop to smoke and perform exercise physical. In this sense, clarifies that you should eat 5 servings a day of fruits and vegetables; vegetables; whole grains (bread, pasta, rice); legumes (three servings a week); blue fish (at least three servings a week (tuna, sardine, anchovy, salmon), nuts (walnuts, almonds) and virgin olive oil.

These foods provide nutrients that help reduce the levels of cholesterol in blood and increase the so-called HDL-cholesterol (good cholesterol), because they provide the monounsaturated fatty acids (present in virgin olive oil), fatty acids Omega 3 (blue fish), plant sterols / stanols (in vegetable oils or incorporated in dairy products), antioxidants (I eat fruits and vegetables)

However, you should avoid those foods that in their own composition include abundant fat harmful to the heart. For example, you can substitute whole milk products for skim milk; butter for olive oil and fatty meats for lean meats with low fat, such as rabbit or chicken without skin. Regarding the sausages, egg yolks, commercial fried foods and the industrial bakery, you should avoid them.

If you doubt how to cook to avoid cholesterol , it is advisable to use low fat cooking methods such as: baked, grilled, grilled, microwaved, roasted or steamed. Visit our photo gallery .
 

Video Medicine: Nutritional Health : How to Lower LDL Cholesterol With Diet (April 2024).