In order not to face the dysfunction of the organism and to take care of our health, one of the important precautions to take is to reduce cholesterol or at least prevent the risks.
How to lower cholesterol?
The first thing to do in this struggle is to lower the bad fat levels which circulate in the blood because in the long run, they can block the arteries. On the other hand, not all oily substances are harmful, but particularly the saturated fats contained in fried foods, butters, donuts and cooking oils of animal origin.
Here are some recommendations to help you reduce cholesterol :
- Do not take hyperglycemic foods (eggs, starches, pastries, cheese).
- Fatty meats such as pork should be limited as much as possible.
- Avoid tobacco and foods that contain a significant amount of salt.
- Pay attention to the choice of dairy products because some are not atherogenic.
- Exclude foods high in sugar and alcoholic beverages.
Can cholesterol be lowered with food?
A good Alimentation can cause real benefits on the diabetic field. Indeed, by intelligently choosing and studying what you swallow, you can stabilize your blood cholesterol levels. You have to make the right choice in food and measure your nutritional intake. Our advice could surely be useful to you:
- Promote fruits or citrus fruits (fresh and dried oilseeds), nuts, varieties of seeds, whole grains, seafood, fish and lean meats.
- Eat more healthy foods and legumes.
- Prefer oily fish.
- Boost antioxidant-rich foods.
- Use more vegetable oils.
- Bet on the vegetarian diet.
- Adopt a healthy lifestyle.
Elements (nutritive and active) that fight cholesterolemia
Soluble fibers, carotenoids, vegetable proteins, vitamins (A, C, E), fatty acids (monounsaturated), Omega-3 and 6, polyphenols and phytosterols are useful for reduce cholesterol. The daily introduction of these substances in your diet can only be beneficial.
Reduce cholesterol: all foods that have virtues
All the low glycemic index foods are to be included in your dishes and your daily ratio: chickpeas, buckwheat, flax seeds, quinoa, lentils, broad beans, dried beans, apples, peaches, pears, grapes, bananas, oranges, figs, artichokes, chicory, asparagus, onions , garlic, broccoli, leeks, barley, oat flakes, rapeseed oil, olive oil, green tea, shellfish, sardines, trout, herring, anchovies, oysters, salmon, rabbits, poultry and veal.