What foods help lower cholesterol?


What foods help lower cholesterol?

Dyslipidemia is a frequent disorder of blood cholesterol values ​​in its different fractions: increase in total cholesterol, increase in LDL cholesterol (called bad cholesterol), decrease in HDL cholesterol (called good cholesterol), and increase in triglycerides.

The importance of controlling cholesterol levels and trying to normalize them is that this frequent change in our population is a serious cardiovascular risk factor that can be modified through a treatment, be it nutritional or drug treatment, depending on the case and , thus preventing chronic coronary disease, stroke, atherosclerosis, among other serious conditions.

If, on routine or special request analysis, the result indicates dyslipidemia, there are foods that may help to improve cholesterol values ​​such as:

  • Olive oil, canola and / or high oleic sunflower, they are rich in omega-9 fatty acids, which exert a hypolemic effect (lower "bad" cholesterol and increase "good" cholesterol). Their benefit is perceived when they are consumed raw, in salads or in addition to food, once it is served, since when an oil is subjected to heat, those properties are lost.
  • Fish such as tuna, hake, mackerel, among others; rich in omega 3.
  • Dry fruits such as walnuts, almonds, hazelnuts, nuts, rich in fiber and omega 3
  • Chia and Flax Seeds, provide essential oils rich in omega 3.
  • Fruits, vegetables, whole grain products (brown rice, wheat bran and oats, baked with whole wheat flour), oats and wheat germrich in fibers. Helps inhibit the intestinal absorption of cholesterol and eliminate it from the body.
  • Avocado: is rich in omega 9. It is important to consume it raw to make the most of its nutrients.
  • Soy: They are rich in sterols. They are compounds with cholesterol-like structure but of vegetable origin whose effect is opposite, that is, beneficial.

It is very important to perform annual check-ups, or even every six months, in the case of pathologies that require him to be able to act on time in changes such as these and to prevent possible complications for our cardiovascular health.

In addition to diet, physical activity is considered a fundamental pillar to improve blood cholesterol and triglyceride values.

Lic. Romina Krauss-Nutritionist

M.P. No. 147


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