When we talk about cholesterol, most people keep in mind that there are two types, commonly known as "good" (HDL) and "bad" (LDL) cholesterol. Cholesterol is a type of fat Specifically lipoproteins: a combination of lipids and protein- essential for the functioning of the body, for the manufacture of hormones and cell membranes.
At the moment when the production control is changed and an accumulation occurs in the organism, we speak hypercholesterolemia, a condition that requires a shock plan, usually through a change in diet and habits – sometimes also medication – to keep cholesterol at the levels recommended by health authorities. The normal values are 45-120 mg / dL of HDL cholesterol and 50-180 mg / dL of LDL cholesterol, without both exceeding a total of 130-220 mg / dL.
The normal values are 45-120 mg / dL of HDL cholesterol and 50-180 mg / dL of LDL cholesterol, without both exceeding a total of 130-220 mg / dL.
Cholesterol is synthesized in the liver, although it also reaches us food of animal origin, does not dissolve in the water and, when it is very high, can cause blockages in the blood vessels. We speak of "good" or HDL cholesterol in reference to high density lipoproteins, responsible for transporting cholesterol to the liver, which is responsible for excreting it through bile. On the other hand, "bad" cholesterol or LDL are the low density lipoproteins that carry cholesterol to the tissues for their use, the excess of which can be harmful because it can clog the arteries.
"Clogging" (atherosclerosis) of the arteries can cause myocardial infarction, stroke (stroke) or circulatory failure.
The good news is that "with a lot of changes in diet and habits it is easy to reduce it, and even many people who take drugs end up taking them off if they follow a series of guidelines, "says nutritionist Paloma Quintana, who insists that in addition to diet and medication," the most important thing to maintain stable cholesterol levels is do physical exercise of intensity. "Quintana notes that" the problem with cholesterol is that we have high cholesterol, not that we eat through food, "so that a proper diet can help reduce it, but it will never be enough if it is not accompanied by exercise.
These are some of the foods this should be included in the diet if our cholesterol exceeds 220 mg / dL.
1- blue fish
Sardines Contribute to significantly improve the lipid profile, health of arteries and therefore control cholesterol
For Quintana, a big mistake that not only many people commit, but also some professionals when trying to lower cholesterol is to eliminate all products of animal origin. "You can not put a sausage, a processed meat or a sardine in the same bag", Since the latter, as well as other blue fish, contains unsaturated fatty acids that improve cardiovascular health. In turn, nutritionist Fátima Branco says that especially the blue fish, but also the white fish"Contribute to significantly improve the lipid profile, the health of the arteries and therefore control cholesterol".
Among others, you can find these blue fish on the market: sardines, tuna, salmon, trout, anchovies or anchovies and herring.
With a lot of changes and eating habits it is easy to reduce it, and even many people who take medicines end up withdrawing them if they follow a series of guidelines. The most important thing to maintain stable cholesterol levels is to exercise the intensity
2 – red morrón
Red bell. It is one of the foods with more vitamin C (139 mg per 100 g, more than double the orange with 51 mg)
It is one of the foods with more vitamin C on the market (139 mg per 100 g, more than twice the orange, with 51 mg), whose consumption is interesting because helps prevent plaque in the arteries. In this sense, despite the fact that pepper is one of the star foods of vitamin C, White points out that it is complicated recommended amounts, as is generally taken as a follow-up, and It encourages the intake of whole oranges and other fruits with vitamin C, from kiwi to strawberries or tomatoes.
In general, Quintana recommends consuming indiscriminately "Vegetables, vegetables and fresh fruits in large quantities", Not only do they contain vitamins that help us regulate cholesterol, but they also shift the intake of other foods.
3- Seeds of Chia
Chia seeds Not only do they contain omega 3 fatty acids like blue fish but also fiber,
Ground or milled flax or chia seeds are very interesting when it comes to preventing cholesterol. Not only do they contain omega 3 fatty acids, such as blue fish, but also fiber"It helps us slowly carry this cholesterol," Quintana explains.
By introducing omega 3 in the diet, a type of unsaturated acids that the body does not manufacture by itself and we have to go through the diet, It is also important to ensure the intake of omega 6, especially in vegetable oils. "Western diets often have a deficit of omega 6 in relation to omega 3, something that must be corrected by the food, because it is important that there is a correct relationship between the two types of fatty acids in the body," Branco explains.
Western diets usually have a deficit of omega 6 in relation to omega 3, something that must be corrected by the food, because it is important that there is a correct relationship between the two types of fatty acids in the body.
Eggs Several studies have linked it to the rise in HDL cholesterol.
Although it is a food that continues to cause controversy regarding its relation with cholesterol, Quintana points out that "several studies related precisely to the increase in HDL-cholesterol, which is what interests us." For the nutritionist, one of the advantages of the egg is that contains high quality protein It usually works in the diet as a substitute for other proteins that should be limited, such as those found in processed meats.
White, on the other hand, agrees that "according to the latest studies, the cholesterol contained in the ovule does not help raise the cholesterol that we call "bad" in the blood"
Avocado One of the foods needed to keep cholesterol at bay, such as virgin olive oil or olives
"It contains a number of fatty acids that enhance our body lipids," says Quintana, as well as otherconsume cholesterol in the bay, such as virgin olive oil or olives. For the nutritionist, this type of fat "must completely replace other, such as hydrogenated, present mainly in ultraprocessed".
Dry fruits. Not only do they contain heart-healthy fatty acids but also minerals such as calcium, phosphorus and proteins
It is essential to incorporate them into our daily life, and to always consume them raw or roasted and in moderate amountsbecause, although they are very healthy, they are quite caloric. "They not only contain heart-healthy fatty acids, but also minerals such as calcium, phosphorus and proteins," as well as a lot of fiber, which is also essential in lowering cholesterol.
Exercising and not smoking
Quintana insists, however, that in addition to incorporating all of these foods into the diet, it is much more important to discard others as well as abandon certain habits such as tobacco or sedentary life.
"The first thing to do if we have cholesterol is to cut the consumption of refined, simple sugar, flour, etc. Simple carbohydrates and hydrogenated fats present in ultraprocessed foods are the first thing that needs to be removed. "
Quintana also warns that "there are certain factors, such as stress, which can increase cholesterol, so that if unexpected and alarming results are presented, it is always wise to repeat the test. "
* By Laura Conde. The vanguard.