He cholesterol It is usually one of the problems of health more common, since it is very easy to reach a level of alarmingly high cholesterol. Luckily, this one is very easy to fight if we know what diet take, what foods we should change and what we should do to reduce cholesterol and improve our bloodstream.
The main carrier particle cholesterol is the LDL, so we will have to reduce food that contain this particle and also add some that reduce it, having a simple and at the same time healthy, good and most enriching diet.
There are various foods capable of reducing it. Some contain large amounts of Soluble fiber which binds cholesterol and its precursors in the digestive system and carries them out of the body before they enter the circulation. Others have polyunsaturated fats that directly reduce it and others contain sterols and plant stanols, which make our body not absorb cholesterol. These can be foods like:
- Oatmeal
- Beans
- Walnuts
- Soy
Oatmeal
The best we can do to improve the cholesterol is to take a bowl of oats either oat-based cereal for breakfast. This will give us 2 grams of Soluble fiber which in addition to helping us go to the bathroom will help us prevent cholesterol from reaching the circulation.
If we also add banana sliced or strawberries will give us another half gram of Soluble fiber. According to a recent nutrition study, it is recommended to obtain between 20 to 35 grams of fiber. Which would be equivalent to 5 or 10 grams of Soluble fiber.
Beans
Another food rich in Soluble fiber are the beans. Although these also take their time for the body to digest, which means that you will feel fuller for longer after a meal, thus also being a satiating.
For this reason the beans They are usually in the diet of all those people who try lose weightIn addition, it has many options to be cooked, from beans of the navy, even with lentils, chickpeas, peas and many more recipes that can help you in a diet already lower cholesterol.
Walnuts
The nuts In general they tend to be very good for heart, but a study recently showed that the best ones tend to be almonds, the peanuts and the walnuts.
By eating two walnuts a day we can slightly reduce LDL up to 5%. In addition, these have additional nutrients that protect the heart in other ways.
You may be interested in this article on easy diabetic desserts.
Soy
The soy and the processed foods from it as the tofu and the soy milk, is one of the most modest ways to reduce cholesterol. According to several analyzes they show that the effect of this can reduce the LDL at a 5% to 6% if you consume 25 grams of soy protein per day.
In addition there is also the option of textured soybeans, which is a very good meat substitute and can help us improve our cholesterol. We leave you some recipes in this article about vegetarian recipes.
These 4 foods will help you totally reduce the LDL that produces the cholesterolWe also have to avoid eating certain types of Saturated fats and Trans fat as do industrial baked goods or products of animal origin.