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Nutrition: What foods help lower cholesterol?



Nutrition: What foods help lower cholesterol?

Dyslipidaemia is a common form of cholesterol in the blood in various fractions: increase in total cholesterol, increases in LDL cholesterol (bad cholesterol), decrease in HDL cholesterol (called good cholesterol) and elevated triglycerides.

In order to control the cholesterol values ​​and try to normalize them, it is important that this frequent change in our population is a serious cardiovascular risk that can be altered by both diet and drugs, depending on the case, and, among other things, to prevent chronic coronary diseases, cerebrovascular accidents, atherosclerosis.

If, as a result of daily analysis or special demand, the result indicates dyslipidemia, there are foods that can help improve cholesterol values, such as:

  • Olive oil, canola and / or high olein sunflowers, they are rich in omega 9 fatty acids, which produce a hypolemic effect (lowers "bad" cholesterol and increases "good" cholesterol). Their benefits are perceived when they are consumed in raw, salads or in addition to the food they are served, because when the oil is exposed to heat, these qualities are lost.
  • Fish seas like tuna, hake, mackerel and rich in omega 3.
  • Dried fruits such as nuts, almonds, hazelnuts, chestnuts, rich in fiber and omega 3
  • Chia and flax seeds, provides essential oils rich in omega 3.
  • Fruits, vegetables, whole grain products (brown rice, wheat bran and oats, whole grain flour), oats and wheat germrich in fiber. It helps to prevent the cholesterol from being absorbed into the intestine and to remove it from the body.
  • Avocado: It is rich in omega 9. It is important to consume it raw to make the most of its nutrients.
  • Soybeans: They are rich in sterols. These are compounds with a structure similar to cholesterol, but of plant origin that has the opposite effect, that is, beneficial.

It is very important to carry out annual tests or even every six months in case of pathologies that require them to be able to handle such changes in a timely manner, as well as to prevent possible complications for our cardiovascular health.

In addition to food, physical activity is seen as the main pillar to improve cholesterol and blood triglycerides.

Romina Krauss – Nutritionist

M.P. No. 147


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