In modern society, the high cholesterol it is a common concern for many adults, closely linked to eating habits and lifestyle. A proper diet can play a crucial role in control and reduction of cholesterol levels. This article will explore recommended foods, which ones to avoid, and provide practical advice for changing your daily diet effectively.
What to know about cholesterol
Cholesterol is a type of fat found in the blood, necessary for many vital functions of the body. However, excessive levels can increase the risk of cardiovascular disease. Cholesterol is divided into two main categories:
- LDL (Low-Density Lipoprotein): Known as “bad” cholesterol, which can build up in the arteries and increase the risk of heart problems.
- HDL (High-Density Lipoprotein): “good” cholesterol that helps remove bad cholesterol from the blood.
Preferred foods
Whole grains
- Oats and barley: rich in beta-glucans, which help reduce LDL cholesterol.
- Wholemeal bread and pasta: they retain more fiber and nutrients than refined versions.
Legumes
- Beans, lentils and chickpeas: high contents of soluble fibre, useful for lowering cholesterol levels.
Fruits and vegetables
- Apples, grapes and strawberries: contain pectin, a soluble fiber that contributes to the reduction of cholesterol.
- Green leafy vegetables: like spinach and cabbage, rich in antioxidants.
Healthy fats
- Olive oil and canola oil: rich in monounsaturated fats.
- Avocado and nuts: excellent for their supply of polyunsaturated and monounsaturated fats.
Foods to limit or avoid
To keep cholesterol at healthy levels, it is essential to reduce your intake of:
- Saturated fats: found in fatty meats, full-fat dairy products, and some vegetable oils such as palm oil.
- Trans fats: present in many industrial foods and fast foods.
- Added sugars and refined carbohydrates: can contribute to increased triglyceride levels in the blood.
Conclusion and practical advice
Adopting a balanced diet rich in fiber, whole grains and healthy fats is essential to keeping cholesterol under control. It is also important to incorporate regular physical activity to improve cardiovascular health. Always remember to consult a nutritionist or doctor for personalized advice and to carry out regular checks of your blood cholesterol level.
FAQ
- What is the number one food to include in your diet to lower cholesterol?
Oats are extremely beneficial due to their high concentration of beta-glucans. - Is it possible to completely eliminate cholesterol from your diet?
No, cholesterol is necessary for many bodily functions, and some is always produced by the body itself. - What are the main consequences of a high cholesterol level?
It can lead to cardiovascular diseases such as atherosclerosis, heart attacks and strokes. - Are there foods that can increase HDL (good cholesterol) levels?
Yes, foods rich in monounsaturated and polyunsaturated fats, such as nuts, seeds and vegetable oils, can help.
