What to eat to lower cholesterol
The cholesterol diet it is important to lower too high values of this molecule. High cholesterol can be caused by poor nutrition, marked by excessive consumption of fatty and fried foods. In other cases it is the lifestyle that affects HDL cholesterol levels as stress can generate an increase in blood levels; in still other cases, external factors have nothing to do with it and the achievement of values above the alert level can be caused by a genetic predisposition. However, those with high cholesterol know that they must take care of their diet. Fortunately, some foods are very suitable for this purpose and their regular consumption allows you to lower cholesterol levels.
What are the symptoms of high cholesterol?
Hypercholesterolemia is generally asymptomatic. Only in severe congenital forms (which do not concern this article) evident clinical signs, called xanthomas, can be noted. Other related symptoms relate to vascular diseases.
Let’s find out how it works and what to eat on the cholesterol diet.
Cholesterol is an essential organic molecule for our body. To stay healthy, however, it is important that values are kept within certain limits and that there is a correct relationship between the so-called bad (LDL) and good (HDL) cholesterol. A result that can be achieved through the cholesterol diet, thus eating suitable foods to lower the negative levels and to promote the positive ones.
Diet for high cholesterol
When after a check you discover that you have too high a level of cholesterol in the blood, one of the first concerns is to adjust your diet to bring these values back to normal. When you have high cholesterol, what to eat is the first question to ask. Through a healthy diet, assisted by physical activity, it is in fact possible to lower the values.
Foods to lower cholesterol
It is therefore important to base the diet for hypercholesterolemia on the choice of the right foods which, obviously, must be as free of saturated fats and sugars as possible and rich instead of fibers and substances containing plant sterols capable of reversing the course, thus promoting the good cholesterol.
What to eat to lower cholesterol?
But let’s go to the foods that need to be included in the diet to lower cholesterol. As already mentioned above, foods of vegetable origin and soy-based are indicated. To these can be added, fruit, whole grains, fish (rich in Omega3) and lean meats. Eggs, if consumed in a controlled manner, have recently been cleared by several doctors and this despite some still considering them potentially dangerous. Should you choose to consume them, it is preferable to opt for those raised outdoors and possibly organic.
In summary, in case of high cholesterol, the recommended diet includes these foods: Here are the foods recommended for this purpose!
– Whole grains
– Soy-based foods
– Dried fruit
– Lean dairy products
– Fish rich in Omega 3
– Lean meats
– Extra virgin olive oil
In some cases it may be useful to supplement with soy lecithin or with body enzymes with plant sterols. In any case, it is always good to first seek the advice of your doctor and consult a nutritionist. In order to create a diet specifically designed to reduce cholesterol, while making it more balanced in the ratio between LDL and HDL.