High cholesterol is one of the great villains of modern life. High blood fat levels are associated with several diseases, such as myocardial infarction , stroke , depression and even sexual impotence . Bad eating habits, sedentary lifestyle, stress and easy access to foods of little nutritional value are just a few factors that contribute to increased cholesterol. In this sense, the diet plays an important role in controlling the levels of fatty acids in the blood. If you suffer from high cholesterol or want to avoid the condition, read our tips for foods you should include in your diet.
1. Salmon. This and other fatty fish are rich in omega-3 and omega-6 , important fatty acids in reducing cholesterol and triglyceride levels in the blood.
2. Oatmeal. This cereal is rich in betaglucan, a soluble fiber that inhibits the absorption of cholesterol from the diet, in addition to promoting satiety, reducing blood glucose levels and delaying gastric emptying. In addition, oats increase the proportion of HDL, known as “good cholesterol”.
3. Eggplant. Eggplant peel is rich in anthocyanins, an antioxidant that lowers cholesterol and increases the HDL fraction in the blood. In addition, eggplant is rich in fiber, which reduces the absorption of dietary cholesterol. Use it in salads and even in juices.
4. Grape. This fruit is rich in resveratrol, an antioxidant that helps reduce cholesterol and inhibits platelet aggregation, preventing the formation of blood clots. In addition, the grape increases the proportion of HDL.
5. Bitter chocolate . This delicacy is rich in flavonoids, substances that reduce LDL, called bad cholesterol. Intake of about 30 grams per day provides sufficient amounts of flavonoids needed by the body.
6. Olive oil. This oil is rich in unsaturated fatty acids, such as oleic acid, which regulate cholesterol and blood glucose levels. In addition, olive oil is rich in vitamin E , an antioxidant that protects against heart disease and cellular wear and tear.
7. Oilseeds. This class includes walnuts, chestnuts and almonds. They are rich in fats that fight high cholesterol levels, in addition to being rich in vitamins and proteins. The arginine present in the seeds is an important vasodilator, reducing the risk of heart disease.
8. Garlic. Garlic is rich in saponins , which lower cholesterol. In addition, garlic has antibacterial and vasodilator properties, reducing high blood pressure in peripheral limbs.
9. Okra. Okra, like eggplant, is rich in soluble fiber that reduces total cholesterol. In addition, studies reveal that okra reduces the rate of glucose in the blood, reducing the risk of developing diabetes , a disease commonly associated with high cholesterol.
10. Berries. Fruits like strawberries , blackberries and raspberries are rich in antioxidants that fight cholesterol and protect against heart disease. In addition, they are rich in fibers that reduce the absorption of glucose and cholesterol. To complete, red fruits are rich in vitamins and have few calories.
11. Flaxseed. Flaxseed is rich in omega-3, a fatty acid that reduces total and LDL cholesterol in the blood. Take ground or crushed flaxseed, as its skin is resistant to digestion by gastric juice.
Don’t forget to exercise regularly, control stress and avoid addictions like cigarettes and alcohol. With these tips, you will have much more health and your heart too.
Also read other tips to combat high cholesterol on our page on the subject: Cholesterol
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