11 foods to lower bad cholesterol (LDL)

Cholesterol is a molecule composed of fatty acids that, when found in excessive levels in the blood, can cause heart disease, hence the widespread concern to lower blood glucose levels. cholesterol.

Exercise, maintain a healthy weight, not smoke, and add foods to the diet to lower bad cholesterol, are the recommendations made by doctors to counteract this evil.

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10 foods that help lower bad cholesterol

For cholesterol to be transported through the blood, it needs lipoproteins; when these are of low density and their levels are excessive, they accumulate in the circulatory system blocking it, the so-called "bad cholesterol" appears. Instead, if the lipoproteins are of high density, they transport the cholesterol that accumulates in the circulatory system and help its elimination, it is the "good cholesterol"

What foods help lower bad cholesterol levels? Let's see a few.

1. Oatmeal

Oatmeal is the food par excellence in the mission to lower bad cholesterol levels. It contains a fiber that, unlike other cereals, is of the soluble type.

It is recommended to consume three grams of oatmeal daily, and when cholesterol levels are not very high, in a few weeks they will drop considerably.

The easiest way to prepare this food is to mix it with a small amount of cow's milk or soy or almond milk, heat the combination for a minute or two in the microwave, and add something that gives it a sweet taste: slices of banana and cinnamon, fruits of the forest etc In a very short time you can have the ideal dessert or snack.

2. Apple

Eating an apple a day takes care of the arteries, because decreases the absorption of fat from other foods. This fruit prevents cholesterol to a certain degree from adhering to the wall of blood vessels thanks to the fact that it contains flavonoids. It will also help you fight hypertension and not retain fluids. In short, regularly consuming apples is excellent for lowering blood cholesterol levels.

In addition, due to the compact consistency of this fruit, eating the apple in bites helps to remove food debris from between the teeth and the gaps of the gums. But yes, remember that you should also brush your teeth with the same frequency as always, since this food contains natural sugars.

3. Linseed and Chia Seeds

these seeds they are a good source of omega 3 and studies show that its consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.

They can be included in salads as they are sold, although many people prefer to soak them so that they acquire a softer and more gelatinous consistency. You can also add them to fruit smoothies.

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4. egg white

Contrary to the belief that eggs raise blood cholesterol levels, the fatty acids contained in egg white help increase good cholesterol. Having two boiled egg whites for breakfast is one of the best food alternatives to lower bad cholesterol.

5. Vegetable oils

Sunflower, olive or canola oil should replace oils of animal origin. These vegetable oils contain polyunsaturated fatty acids. Accompanying salads or vegetables and fruits with these oils that help lower cholesterol levels is an excellent option.

Of course, remember that no matter how much you use oil in the pan and not butter, if you have cholesterol problems, as far as possible you should avoid or keep the consumption of fried foods to a minimum.

6. Eggplant

The aubergine is a fruit that contains chlorogenic acid that helps keep good cholesterol from oxidizing. It also works by absorbing cholesterol in the blood. It should be eaten cooked and whole without removing the skin or the seeds.

Eggplant is a powerful food for lowering cholesterol levels; enough with cut it into large pieces, cook it and consume it to notice results in a short time.

7. Walnuts

Walnuts contain a type of omega 3 that not only increases good cholesterol and lowers bad cholesterol, but also It also favors the elasticity of blood vessels, prevents the formation of clots and reduces pressure. high. It is enough to consume 3 or 4 a day for this seed to lower cholesterol levels. But do not eat too many, as they contain a lot of fat.

8. Vegetables

These are effective foods for lowering bad cholesterol because they are a source of soluble fiber that works like a broom, sweeping it away and then eliminating it with the stool.

But it is not the only function of legumes. When the fiber is working the liver needs more cholesterol to produce more bile saltsthus reducing its concentration.

Lentils, beans, chickpeas and beans should be consumed regularly to reduce bad cholesterol in the body.

9. blueberries

These berries increase good cholesterol and reduce blood pressure, stiff arteries, and general inflammation. In general they are considered an excellent food to take care of the heart and its consumption is excellent for lowering good cholesterol.

Blueberries can be consumed dried or fresh and in either form it is a food that lowers cholesterol levels.

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10. fatty fish

With a high level of cholesterol in the blood, we must eliminate the consumption of red meat. A good substitute for these is fish such as mackerel, salmon, tuna, sardines or trout. They can be grilled.

These foods are rich in omega 3, so they reduce blood pressure, prevent blood clotting and therefore lower total cholesterol.

11. almonds and chocolate

The surprise on the list of foods that lower bad cholesterol is chocolate. The truth is the exact combination of almonds and chocolates has been shown to be heart healthy.

Research supported by the University of Pennsylvania has shown that 20 g of almonds along with ¼ cup of dark chocolate reduces low-density lipoproteins, thus lowering cholesterol bad. On the other hand, remember that when it comes to health, chocolate is better the purer it is, so given the choice, opt for the tablets with a high percentage of cocoa (in addition, that way you will be full sooner with less quantity and the risk of binge eating) will decrease).