We all know that cholesterol is one of the leading causes of death in our country. The accumulation of fat in our veins and arteries causes a large number of cardiovascular diseases that can even cause death.
The only solution we have to fight against cholesterol, and it must be said that it is a very good solution, is to ally ourselves with a healthy, balanced diet and exercise. I want to give you the keys to a good diet for the fight against cholesterol, we are going to indicate the foods that you have to hold on to, and those that you have to forget forever. It has been scientifically proven that foods rich in plant sterols reduce cholesterol by up to 10%, since plant sterols partially inhibit cholesterol absorption.
The natural foods that contain the most are: whole grain cereals, nuts, almonds, peanuts, sunflower seeds, vegetable oils, vegetables ... Also margarines and dairy products that help reduce cholesterol are functional foods enriched with plant sterols. Fiber is an essential component in the fight against cholesterol, since it allows sweeping of the arteries all waste and fat that limits the passage of blood. Therefore, eating foods such as whole grains, which contain a lot of soluble fiber, is very beneficial: brown rice, whole-wheat pasta, whole-wheat flour, seeds such as chia, flax or flaxseed, sesame, sunflower, quinoa, amaranth ...
Vegetables are also foods very rich in fiber, known for their multiple nutritional and health virtues, among which is the reduction of cholesterol. Fruits, vegetables are, without a doubt, keys in every diet, and more specifically when we have problems with high cholesterol levels. Fruits and vegetables, along with cereals and legumes, are the foods with more fiber, in addition, they incorporate vitamins, which, vitamin C is very beneficial, as well as antioxidants. Among the most important foods we would find: Nuts, soy drinks, tofu, and “vegetable meats” based on soybeans as a source of protein.
Fruits and vegetables rich in anthocyanins. Anthocyanins are pigments found in certain fruits and vegetables and that help lower cholesterol naturally. Anthocyanins are responsible for giving a characteristic color that ranges from red to blue and purple. Among the fruits we would find: blueberries, plums, figs, passion fruit, blackberries, black grapes, blue berries, black berries, cherries, raspberries, strawberries, pomegranate, red apple, watermelon, red pear and prunes.
While the vegetables with more anthocyanins are: red pepper, radish, tomato, beet, cabbage or red cabbage and eggplant.
In addition to anthocyanins, resveratrol is another component, a polyphenol, very important that is found above all in the skin of the grape, so it is good to have a glass of wine at meals, since the wine is rich in resveratrol and polyphenols , in addition to anthocyanins.
Garlic is another food that has been proven to help eliminate bad cholesterol from our body, and thus allows it to stabilize naturally. It is a food rich in minerals and vitamins, among which those of group B.
Eating blue fish is another essential in these diets, they are foods with high amounts of Omega3, fatty acids that prevent fat from depositing in the arteries.
Green tea, red tea and horsetail infusions. The first 2 because they contain many antioxidants that help the heart function and improve your entire arterial system. Horsetail is a beneficial herb for many diseases, and among them it helps maintain a stable cholesterol.
In addition, it is important to maintain a healthy weight and avoid obesity; To do this, you must limit the intake of saturated fats, trans fats and cholesterol. This can be achieved with lean meats and vegetable protein alternatives, skimmed and low-fat dairy products and minimize the intake of partially hydrogenated fats (pastries, chips, margarines, pre-cooked foods).
We must also try to avoid both the intake of sugary drinks, and foods cooked with a lot of salt, and if possible, avoid salt altogether.
Alcohol is another weak point, you have to avoid it, or take it in moderation. In addition to this, Harvard University managed to determine through a study that people who are in good spirits, who are also optimistic and who do not let themselves be overcome by everyday problems are less likely to suffer heart problems.
We hope we have helped you in your fight against cholesterol. Cheer up
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