Looking for foods to lower cholesterol? If you need to give your food plan a healthy turn to help keep this problem under control, you’ve reached the right place.
Adding the following foods to your diet will help you fight cholesterol. But in the battle against cholesterol you also have to say goodbye to certain foods, so here we also explain what they are.
How to lower cholesterol
Have you been told recently that you have high cholesterol? Whether it is or you only want to prevent, from now on your diet should experience a healthy turn. And that implies the following:
First of all, you need to reduce as much as possible the intake of processed foods. These food options are comfortable and often very tasty. However, they also have a high content of salt, fats, sugar and artificial ingredients. Especially dangerous are trans fats, which usually appear on the labels of sweets, savoury snacks and frozen foods. Another source to keep in mind is fast food. In addition, nutritionally they are very poor or directly null. As a result, they prevent you from getting essential nutrients for your health, such as omega 3 fatty acids or fiber. When it comes to meals to avoid, soda and certain sauces and dressings are also worth considering.
Replace processed foods with fruit, vegetables, whole grains, legumes and healthy fats. This strategy will allow you to lower LDL cholesterol or bad cholesterol, which increases the risk of heart disease when your level is triggered. A food plan based on these foods is not only good for cholesterol, it will also protect you against high blood pressure, stroke, and some types of cancer. Your immune system will also thank you greatly.
Cholesterol lowering foods that cannot be missing in your shopping cart
Let’s see what are the best foods for lowering cholesterol. Healthy choices that are worth considering when you find yourself shopping,whether you’ve got your high cholesterol or just want to take care of yourself more.
Fresh foods must be abundant in your shopping cart. Fruit and vegetables are cholesterol free and low in fat, which is why it is the best possible basis for your diet. So consider buying apples, oranges, broccoli, green beans, peppers and leafy vegetables such as lettuce, spinach or arugula.
As far as meat is concerned, people with high cholesterol should avoid those that are more greasy. Accordingly, chicken and turkey without skin are an excellent idea. Pork and beef should be lean.
Bread, pasta and breakfast cereals in your diet should be made from whole grains. The goal is to increase the intake of complex carbohydrates to get more nutrients, including fiber and protein.
Legumes, nuts and seeds
Legumes should also be an important part of your diet if you need to lower cholesterol. Add to your shopping cart beans (the variety you like best), soy beans, chickpeas…
Nuts and seeds are a highly healthy snack, especially unsalted varieties, and are considered good at lowering cholesterol. Make sure you always have at hand in your kitchen foods such as nuts, almonds, pumpkin seeds, sunflowerseeds… On the other hand, due to its calorie richness, it is good to keep the portions under control.
Calcium is an important nutrient and you can get it in various ways. The simplest is through low-fat dairy, such as yoghurts, milk and cheese. But calcium can also be obtained thanks to canned fish, such as tuna and salmon. Vegans have alternatives of non-animal origin to meet their daily needs for this mineral, including fortified cereals and green leafy vegetables.
When talking about getting more calcium, you can’t overlook its relationship with vitamin D, which helps absorb it. You can find it in the egg, as well as in some fish. Certain dairy products, margarines and enriched cereals also present vitamin D.
This healthy fat can raise HDL cholesterol levels or good cholesterol. You can get omega 3 through olive and canola oil. Other sources of plant origin are nuts and flaxseed. Nor should we forget the contribution that some fish represent, such as salmon, tuna, sardine and mackerel.
As with everything related to changes in the diet, it is important to consult with the doctor first. In addition, he or she may also offer you other tips to improve your cholesterol diet.