It is important that we control our cholesterol levels because over time cholesterol if beyond the healthy ranges can accumulate in the arteries and end up causing heart disease or stroke. Eating nuts, drizzle a little olive oil over the salad, eating more bluefish, are some of the heart-healthy dietary strategies that can help reduce cravings for foods high in bad cholesterol (LDL) and help maintain good HDL cholesterol, and thus help reduce the risk of heart attack and stroke.
We list below the most recommended foods to improve your cholesterol levels. If our cholesterol levels are above the ideal ranges, these are the foods that will help. If you’re already eating a lot of them, that is awesome! If not, start including them in your diet from today.
– Foods with plant sterols and stanols
They are in small amounts of food fruits, vegetables, oils, dairy products, and nuts, which help block the absorption of cholesterol in the small intestine. 2 grams of sterols or stanols every day can reduce by 10% the bad cholesterol.
– Foods rich in fiber
Consuming daily 2 grams of fiber, found in fruits, vegetables, whole grains, and beans, can be reduced bad cholesterol by 1%.
– Olive oil
Its antioxidants, oleic acid, vitamin E, and phytosterols help reduce LDL cholesterol without reducing levels of the “good”. You can take much advantage of its benefits when taken raw.
Thanks to their content of polyunsaturated fatty acids, nuts such as walnuts, almonds, pine nuts, hazelnuts, pistachios or peanuts help lower cholesterol.
Among other components such as fiber and isoflavones, legumes contain lectins, components that reduce the risk of accumulation of cholesterol in the walls of arteries, and saponins, which reduce cholesterol absorption in the digestive tract.
They are loaded with omega-3 fatty acids, which act as protective of cardiovascular disease, reduce the risk of arterial thrombosis and help maintain normal levels of blood cholesterol. To achieve effects, it is recommended to consume twice a week oily fish – tuna, salmon or trout, among others.