Effective foods vs cholesterol

• April 30, 2024

The levels of cholesterol in people continue to increase, which begins to be alarming because of all the risks cardiovascular that this implies, so it is essential to reduce the bad cholesterol .

While it is the same feeding which can cause this increase, can also trigger its descent, basically following two strategies, according to research by Harvard Medical School:

Different foods reduce the cholesterol in different ways. Some offer Soluble fiber , which joins cholesterol and its predecessors, in the digestive system , drags them out of the body before going into circulation. Others, on the other hand, contain polyunsaturated fats , which directly go down LDL . And some more contain plant sterols and stanols , which prevent the body from absorbing cholesterol .

To know more about the cholesterol , in an interview with GetQoralHealth we present you a video of the cardiologist, Dr. Joel Estrada , who explains us about it:

Between the foods More effective are:

1. Oatmeal . The first easy step to improve your level of cholesterol is to have a plate of oats or cold oatmeal based cereals for breakfast. Gives 1 to 2 grams of Soluble fiber .

2. Barley and other whole grains. Like oats, they can help reduce the risk of heart disease through the Soluble fiber .

3. Eggplant and okra. These two vegetables low in calories they are good sources of Soluble fiber .

4. Fatty fish . Eating fish two or three times a week can reduce the LDL cholesterol in two ways: by substituting the meat that has LDL (which increase the Saturated fats ), and by delivering LDL to reduce omega-3 fats (which reduce triglycerides and protect the heart ).

5. Foods enriched with sterols and stanols . The sterols and stanols extracted from plants have the ability of the body to absorb the cholesterol of the food. The consumption of 2 grams of these can reduce the LDL cholesterol in 10%.

Remember to have overweight increases the LDL cholesterol harmful, while inactivity depresses HDL protective. Not everything is in the diet, you must also reverse this trend by losing weight through exercise .

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