Lower High Cholesterol Diet
Lower High Cholesterol Diet
Cholesterol is a fat present in all the cells of our body because it is part of the cell membranes. Hypercholesterolemia affects almost 70% of the population between 35-65 years. It is considered a high cholesterol above 200 mg / dl. The most common causes are:
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Genetic or familial hypercholesterolemia:
It is suffered by several members of the same family, it is transmitted from parents to children.
- Poor eating habits: a diet rich in saturated fats, sugars and red meats.
- Overweight.
- The tobacco
- Cholesterol can not circulate freely in the blood, it needs transporters, lipoproteins.
Bad cholesterol or LDL:
Circulates through the blood available to cells. When elevated, it builds up in the blood vessels and forms the atheromatous plaque that can clog them. The atheromatous plaque causes the wall of the blood vessels to become stiff and thick, hindering the flow of blood and raising blood pressure.
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Good cholesterol or HDL:
Travels in the direction of the liver to be destroyed. The higher it is, the better it indicates that the body is removing cholesterol from the blood.
The most important guidelines to reduce cholesterol levels are:
- Perform exercise. Minimum walking one hour a day.
- Eliminate from the diet all kinds of foods rich in saturated fats. Saturated fat is found in:
- butter, ghee, coconut oil and palm oil، cakes، biscuits، cheese
pastries, pies, quiches, croissants، cream, ice cream، coconut milk، cream
milk shakes، chocolate and chocolate spreads - Ingest large amounts of vegetables and fruit, as these will help you to significantly reduce the levels of bad cholesterol.
- Eating foods rich in fiber helps their elimination. Foods like eggplant or apple are perfect.
- Blue fish, rich in Omega 3, has been shown to greatly reduce cholesterol levels and other cardiovascular diseases. The most recommended are salmon and sardines.
- Nuts such as walnut or almond, in moderate amounts, are ideal against cholesterol.
Perhaps the most complicated is to apply all these tips in our day to day. Therefore, I am going to give you an example of a recommended day menu to reduce cholesterol levels.
Breakfast
- Natural orange juice
- Soy milk
- Oatmeal
Midmorning
- 5 Nuts
- Apple
Lunch
- Lentils With Vegetables
- Grilled chicken breast
- Wholemeal bread
- Nonfat yogurt
Snack
- Bowl of grapes
Dinner
- Grilled eggplant
- Slice of baked salmon
- Wholemeal bread
- Green tea or Mint tea
Remember to also control the consumption of olive oil daily. No more than 40 grams daily.
