10 unsuspected foods that lower it


Introduction

Both diet and physical activity contribute equally in terms of importance to lowering cholesterol. Two variables that characterize the correct lifestyle useful for reducing total cholesterolemia, bad cholesterol (LDL), and increasing the level of good cholesterol (HDL), which contribute to reducing cardiovascular risk. In this article we will focus on the diet to observe and the foods to favor that help in combating hypercholesterolemia.

The November diet for cholesterol helps us by providing us with food advice. What to eat for lunch if you have high cholesterol? And at dinner?

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Nutrition: how to lower cholesterol at the table

It is thought that to reduce cholesterol it is necessary to observe a low-lipid diet. In reality, fats also serve to lower cholesterol. By favoring unsaturated fats (up to 18-23% of the total) and reducing saturated fats (maximum 7% of the total), it is possible to act on the metabolism and counteract excess cholesterol levels in the blood, also by reducing intestinal absorption .

Do you know what normal cholesterol values ​​are for age groups and when high cholesterol becomes really dangerous?

There are some manifestations that can raise suspicions because they could be linked to hypercholesterolemia. We're talking about physical symptoms of high cholesterol.

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10 foods that lower cholesterol

  • Cereals: oats and barley
  • Legumes: chickpeas, lentils, peas, beans
  • Dried fruit: walnuts, hazelnuts, almonds, peanuts, pistachios
  • Olive oil
  • Blue Fish
  • Fruits rich in pectin: apples, citrus fruits, grapes, kiwis
  • Vegetables: broccoli
  • Avocado
  • Green Tea
  • SOYBEAN

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Essential nutrients that reduce cholesterol

Dietary Fiber

Fiber helps reduce the absorption of dietary cholesterol. Increasing the consumption of foods that contain dietary fiber reduces total cholesterolemia, and the endogenous hepatic production of cholesterol decreases it.

Omega 3

  • Vegetable oils: soybean, linseed, walnut, chia, kiwi oil, perilla oil, linseed oil, cranberry oil, camellia oil, porcelain oil, sea buckthorn oil, hemp oil, oil walnut, canola oil.
  • kiwi
  • oily fish: sardines, mackerel, tuna, bonito, garfish, lancet, herring, cod, salmon, anchovy, sea lettuce, wakame seaweed

Foods rich in omega 3 improve the metabolism of all lipids transported in the blood, from cholesterol to triglycerides.

Omega 6

Foods rich in omega 6 also improve the metabolism of endogenous cholesterol. Omega 6 fatty acids have the ability to reduce total cholesterol, including good cholesterol.

Omega 9

Foods rich in omega 9 intervene selectively on reducing cholesterolemia solo bad LDL cholesterol and triglycerides (VLDL), keeping good cholesterol levels intact or even increasing. However, nutrition experts advise not to exceed in calories, and therefore not to exceed 2-3 tablespoons of virgin olive oil per day.

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