Index
Cholesterol is a necessary substance in the body, but very little of it is required. The distinction is popularly made between good cholesterol (HDL) and bad cholesterol ( LDL ). We will see why it is necessary to prevent an increase in this and the possibilities of eating to maintain good health.
What is bad cholesterol (LDL)?
Cholesterol does not dissolve in the blood, representing a serious problem when it is concentrated in the veins. After the formation of plaques or deposits in the blood vessels of this substance, an obstruction occurs, being able to stop the bloodstream completely in a certain area.
LDL cholesterol , also called “bad” is the culprit of heart disease and strokes (strokes) since, in very high values, they clog the arteries. The risk levels of this substance in the blood are medically established between 79 and 189 mg / dL. Although there are people who should keep a close watch, since they are more prone to more complications if their bad cholesterol rises above normal.
LDL poses a higher risk in certain people
Diabetes patients , those with heart problems or strokes, or a family history of these problems, as well as those with high blood pressure and circulatory problems are recommended to be tested more frequently .
A good diet can help control the levels of this cholesterol, which could present a health hazard if not checked regularly.
Bad cholesterol can be lowered
Let’s start by avoiding food
It is in our hands to lead a healthy life, starting with avoiding certain foods that can harm us in the long run. Before starting a good diet that provides us with optimal nutrition helping to avoid bad cholesterol, in addition to lowering it, we must know the prohibited products that increase this dangerous substance in our body.
It is essential to avoid high-fat dairy products, such as whole milk and its derivatives, to reduce the consumption of red meat (at least once a week) and seafood. Other meats guilty of raising LDL cholesterol to high levels are organ meats, liver, chicken skin, bacon, and bacon. It is recommended to strongly eliminate processed sausages, which not only increase bad cholesterol alarmingly, but because of their high content of trans fats, other chemicals and salts, they are a pump for the body.
Trans fats, or hydrogenated fats, that make up many manufactured foods and that are found in all supermarkets, pose a double danger, because they not only increase LDL cholesterol , but also reduce the popularly known as good cholesterol (HDL) , which in high values reduces the risk of coronary artery disease. That is why it is advisable to avoid packaged sweets, potato chips, ice cream and margarine, among others.
Betting on a healthy diet
It is advisable for the diet to be carried out by a professional, as each organism responds differently. The range of foods is very wide to keep bad cholesterol well controlled. The word ” diet ” is scary many times and we have it as a synonym for prohibition, but then you can see how there are many possibilities.
Fruits and vegetables
They can be consumed normally, avoiding the syrup that accompanies many packaged fruits. We can also eat coconut, avocado , olives and fried vegetables in moderation .
There are vegetables that help keep bad cholesterol levels low , such as tomato, garlic, onion, pumpkin, eggplant, and pepper. It is advisable not to eat fried. They favor the absorption of cholesterol due to the fact that they contain vegetable fiber.
Vegetables
Legumes provide isoflavones, which help prevent cholesterol from oxidizing in the blood; saponins, which prevent bad cholesterol from passing into the blood and intestines; and lecithins, which are thought to make cholesterol more soluble.
In addition to the above, legumes provide fiber and protein, which is why chickpeas, lentils, beans, green beans, etc. are recommended.
Nuts
The first tip is to avoid them when they have salt. Some can be ingested daily, such as almonds, chestnuts, walnuts or sunflower seeds. Instead, others are recommended in a more moderate way, such as peanuts and prunes.
Fish
Although canned fish should be in our diet without being so common, in general, fish can be consumed daily (the fresher, the better), but limiting blue fish to three times a week.
Oils
The most recommended is olive, in addition to sunflower, rapeseed and canola oils. Olive oil, due to its caloric composition, must be used with caution.
meats
Chicken, rabbit and turkey are recommended for daily consumption. It is advisable to consume the rest of meats in moderation, completely avoiding processed ones, such as hamburgers and sausages, as well as patés.
Remember that health is very important, and avoiding products that can raise our LDL cholesterol is the best way to pamper ourselves.
Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.