In this article, we bring you the recommendations to reduce cholesterol that has left us some specialists in the area.
1 Use olive oil as a source of fat to prepare meals
Nutritionists advise taking about 40-45 grams of olive oil a day. This is a very beneficial dose for the health of our heart, because It may reduce some cardiovascular risk factors.
“In addition to improving total blood cholesterol (raising good HDL cholesterol and reducing LDL bad), olive oil also lowers high blood pressure and controls glucose metabolism, ” Francisco Pérez Jiménez, University Medical Specialist Of Córdoba in Spain and Head of Internal Medicine Service of the University Hospital Reina Sofía / University of Cordoba.
2 Eat some nuts every day
Nuts have fatty acids such as omega-3s of vegetable origin (alpha-linolenic acid (AAL).
Each serving of walnuts contains 2.5 grams of alpha-linolenic acid. In addition, these nuts are rich in protein (arginine), dietary fiber and antioxidants such as tocopherols, and other phytochemicals that protect against the harmful effects of free radicals.
3 Eat blue fish
Because of the high quality of its protein and its high content of omega 3 fatty acids, which help to lower LDL cholesterol and raise HDL cholesterol, fish is recommended into a healthy diet.
In addition, the fish is rich in vitamins A, D, E, B6 and B12.
You should eat at least two servings of fish a week.
4 Using the Mediterranean Diet
The Mediterranean diet is based on high consumption of vegetables, pulses, fruit, and cereals, as well as regular consumption of wine, white meat and fish, as well as moderate consumption of dairy products and a low consumption of red meat and fat.
All this results in a reduction in total cholesterol or bad cholesterol (LDL) and an increase in good cholesterol (HDL) in both the healthy population and in people with cardiovascular risk, “according to Montserrat Fitó, Cardiovascular Risk and Nutrition Research Group (CARIN)
5 Reduce saturated fat intake
Many scientific studies have shown in recent years that saturated fats increase low-density lipoprotein (LDL or bad cholesterol) and that the polyunsaturated fatty acids or unsaturated fats (omega-3 and omega-6) decreased.
It is therefore important to reduce the daily intake of processed foods and saturated fats, whole dairy, red meat, especially the most fat and fatty sausages.
6 Increase fiber intake
A diet rich in fiber reduces the absorption of fats.
Foods rich in fiber reduce the concentrations of total cholesterol in the blood, lower LDL (bad) cholesterol, and facilitate the control of body weight.
Scientific studies support the benefits of fiber consumption: cardiovascular diseases decrease by 12%. Consumption of 5.9 grams of fiber per day is associated with a reduction in LDL cholesterol and an increase in HDL (good) cholesterol.
They are also recommended to lower triglyceride levels.
7 Perform regular physical activity
The practice of physical exercise with a balanced diet reduces LDL cholesterol, triglycerides and increases HDL cholesterol.
The ideal is to do the aerobic exercise of moderate intensity and on a regular basis, between three and five sessions a week.
Walking is an ideal activity to keep fit.
The American Heart Association recommends doing at least 30 minutes of moderate-intensity aerobic activity every day or 25 minutes of moderate to intense activity at least three times a week.