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Foods that will help you lower your cholesterol levels
By Gretel Morales - 2022-11-03T09:22:23Z
If during your last visit to the doctor, your primary specialist told you that your cholesterol levels are high, it's time to reflect on your lifestyle, especially your diet, as what you eat affects your health in many ways.
So, if you want to know what cholesterol is, how it affects your body, and what foods you can include in your diet to lower it, then you can't miss this note that kiwilimón has for you, take note!
What is cholesterol?
Currently, we see cholesterol as something harmful that should be avoided at all costs, but the reality is that our body needs a little of this substance to function properly, according to the MedlinePlus website. However, problems begin when cholesterol levels rise to the point of adhering to the walls of the arteries, which hinders blood flow and, consequently, jeopardizes heart health.
On the other hand, it is worth mentioning that there is "good" cholesterol (HDL) and "bad" cholesterol (LDL). Experts explain that LDL cholesterol can adhere, accumulate, and block arteries, preventing proper blood flow. In contrast, HDL cholesterol is responsible for separating cholesterol from the blood and transporting it to the liver.
You can also read: The best teas to lower cholesterol
Can I lower cholesterol through my diet?
The MedlinePlus website explains that if you are looking to lower your cholesterol levels, it is essential to change your diet. In this case, the DASH diet is a great option for you, as it was created to combat hypertension, and it has been proven to lower cholesterol in the blood.
The DASH diet is an eating plan that consists of consuming fruits, vegetables, fish, chicken, whole grains, legumes, nuts, seeds, and healthy fats, such as extra virgin olive oil.
In addition to adopting a nutritious and balanced diet, there are many other changes you can make to improve your cholesterol levels:
10 foods to lower your cholesterol levels
Now that you know what cholesterol is and how it affects your health, it's time to increase your consumption of these 10 foods, as they will help you naturally lower cholesterol levels, according to Harvard University, take note!
1. Oatmeal
Not sure what to have for breakfast? Oatmeal is an amazing option! Being a food rich in soluble fiber, it will help improve your digestion and lower cholesterol levels.
2. Beans
Another reason to prepare some delicious beans! Like oatmeal, beans also contain soluble fiber, so they take care of your heart and will also keep you feeling full for longer.
3. Avocado
If you love guacamole, now you’ll have even more reasons to prepare it. According to Healthline, this ingredient contains a lot of fiber and healthy fats, which could help lower bad cholesterol levels while increasing good cholesterol.
4. Cocoa
Experts indicate that dark chocolate could be a great ally in combating cholesterol levels, as a scientific study found that consuming a drink made with cocoa twice a day for a month resulted in a decrease in bad cholesterol levels. Remember that it is important to choose cocoa and chocolate options with the least amount of sugar possible.
5. Garlic
Garlic not only adds a lot of flavor but is also an incredible option for caring for your health. According to Healthline, various studies have indicated that garlic could lower cholesterol.
6. Eggplant
Eggplant is rich in soluble fiber, antioxidants, vitamins, and other nutrients, making it a fantastic option to include in your diet.
7. Nuts
Harvard University states that almonds, walnuts, peanuts, and other nuts are excellent for the heart, as eating them daily helps lower bad cholesterol levels.
8. Fruits
Experts from the prestigious university indicate that fruits like "apples, grapes, strawberries, and citrus" are rich in pectin, "a type of soluble fiber that decreases LDL cholesterol."
9. Fish
Fish is not only delicious and provides a good amount of nutrients, including Omega-3, but it is also the perfect food to combat high cholesterol levels. However, it should be noted that to obtain these benefits, blue fish, such as sardines or salmon, should be consumed at least 3 times a week.
10. Vegetable oils
When cooking, the type of oil you use does matter, especially if you have cholesterol issues. In this case, experts from Harvard University indicate that the best options are canola and sunflower oil, while you should avoid butter and lard.
You can also read: Benefits of prickly pear slime for health and skin
So, if you want to know what cholesterol is, how it affects your body, and what foods you can include in your diet to lower it, then you can't miss this note that kiwilimón has for you, take note!
What is cholesterol?
Currently, we see cholesterol as something harmful that should be avoided at all costs, but the reality is that our body needs a little of this substance to function properly, according to the MedlinePlus website. However, problems begin when cholesterol levels rise to the point of adhering to the walls of the arteries, which hinders blood flow and, consequently, jeopardizes heart health.
On the other hand, it is worth mentioning that there is "good" cholesterol (HDL) and "bad" cholesterol (LDL). Experts explain that LDL cholesterol can adhere, accumulate, and block arteries, preventing proper blood flow. In contrast, HDL cholesterol is responsible for separating cholesterol from the blood and transporting it to the liver.
You can also read: The best teas to lower cholesterol
The MedlinePlus website explains that if you are looking to lower your cholesterol levels, it is essential to change your diet. In this case, the DASH diet is a great option for you, as it was created to combat hypertension, and it has been proven to lower cholesterol in the blood.
The DASH diet is an eating plan that consists of consuming fruits, vegetables, fish, chicken, whole grains, legumes, nuts, seeds, and healthy fats, such as extra virgin olive oil.
In addition to adopting a nutritious and balanced diet, there are many other changes you can make to improve your cholesterol levels:
- Leave behind fats, especially saturated and trans fats.
- Moderate your consumption of red meat, dairy, shrimp, egg yolk, and other foods high in cholesterol.
- Increase your fiber intake.
- Eat fruits and vegetables.
- Consume foods rich in Omega-3.
- Decrease your salt intake.
10 foods to lower your cholesterol levels
Now that you know what cholesterol is and how it affects your health, it's time to increase your consumption of these 10 foods, as they will help you naturally lower cholesterol levels, according to Harvard University, take note!
1. Oatmeal
Not sure what to have for breakfast? Oatmeal is an amazing option! Being a food rich in soluble fiber, it will help improve your digestion and lower cholesterol levels.
2. Beans
Another reason to prepare some delicious beans! Like oatmeal, beans also contain soluble fiber, so they take care of your heart and will also keep you feeling full for longer.
3. Avocado
If you love guacamole, now you’ll have even more reasons to prepare it. According to Healthline, this ingredient contains a lot of fiber and healthy fats, which could help lower bad cholesterol levels while increasing good cholesterol.
4. Cocoa
Experts indicate that dark chocolate could be a great ally in combating cholesterol levels, as a scientific study found that consuming a drink made with cocoa twice a day for a month resulted in a decrease in bad cholesterol levels. Remember that it is important to choose cocoa and chocolate options with the least amount of sugar possible.
5. Garlic
Garlic not only adds a lot of flavor but is also an incredible option for caring for your health. According to Healthline, various studies have indicated that garlic could lower cholesterol.
6. Eggplant
Eggplant is rich in soluble fiber, antioxidants, vitamins, and other nutrients, making it a fantastic option to include in your diet.
7. Nuts
Harvard University states that almonds, walnuts, peanuts, and other nuts are excellent for the heart, as eating them daily helps lower bad cholesterol levels.
8. Fruits
Experts from the prestigious university indicate that fruits like "apples, grapes, strawberries, and citrus" are rich in pectin, "a type of soluble fiber that decreases LDL cholesterol."
9. Fish
Fish is not only delicious and provides a good amount of nutrients, including Omega-3, but it is also the perfect food to combat high cholesterol levels. However, it should be noted that to obtain these benefits, blue fish, such as sardines or salmon, should be consumed at least 3 times a week.
10. Vegetable oils
When cooking, the type of oil you use does matter, especially if you have cholesterol issues. In this case, experts from Harvard University indicate that the best options are canola and sunflower oil, while you should avoid butter and lard.
You can also read: Benefits of prickly pear slime for health and skin
