If there is a condition that has become very common today, it is high cholesterol. This is the basis of heart and circulatory diseases. Blood sugar, alas, is often associated with poor nutrition, which in turn leads to overweight and obesity. So let’s take 5 minutes to understand what to eat to lower bad cholesterol.
The good cholesterol is the bad cholesterol
Cholesterol is a naturally occurring substance in the blood. Commonly, it is distinguished into good cholesterol and bad cholesterol. Good cholesterol must be greater than 50 mg / dl to be considered in compliance. Bad cholesterol must be below 160 mg / dl in people without cardiovascular problems. The maximum levels of bad cholesterol (LDL) are lowered more and more as the risk increases.
Nutrition to get rid of bad cholesterol
The Mediterranean diet can give us a good indication of what it would be best to eat each day. It is not in fact a temporary diet, but a real lifestyle. In general, the goal is to take in as many calories as we consume each day. But what are the foods that are best to eat? First, we need to eliminate foods full of saturated fats and simple sugars as much as possible. We think of butter, cream, fried foods, fast food, ice cream and classic sweets. We should limit the amounts of fatty meat, eggs and egg pasta, shellfish and salt.
These should be replaced with foods rich in fiber, possibly whole, legumes, fish (especially the one rich in Omega-3), fruit, water, fresh cheeses, milk and vegetable oils like this one.
There are also foods that are able to make us absorb less of the cholesterol we eat. This is the case with soy, lupins, oats and many others. These tips are suitable for a large part of the population. However, since there may be pathologies that conflict with the consumption of certain foods, we always recommend a brief consultation with the doctor or nutritionist.
Conclusion
It took us 5 minutes to figure out what to eat to lower bad cholesterol. Let’s remember to associate this balanced diet with constant physical activity. It is not necessary to become a marathon runner, it only takes 30 minutes of walking every day. We also suggest not smoking if we have cholesterol problems, since smoking lowers the levels of the good one. Similarly, we should also have a lipid screening past the age of 40 (men) or age 50 (women).
Deepening
This ingredient contained in many summer foods threatens our blood sugar levels
(We remind you to carefully read the warnings regarding this article, which can be consulted who”)