What foods help to control cholesterol?

Diverse foods can contribute to maintaining and lowering cholesterol levels to a normal range. If your cholesterol levels are frequently dyslipidemia, then you should take immediate actins to prevent any further health complications.

Elevated cholesterol and your cardiovascular health

Body weight and cholesterol

Your cholesterol is considered to be elevated when the total rate is above 200mg/ld. in a blood test and the bad cholesterol (LDL) is above 135mg/ld.

Elevated cholesterol levels in the blood are a condition that is called hypercholesterolemia that causes cholesterol to build up in the arteries and form atheroma plates. This process is called atherosclerosis.

Atheroma plates harden the walls of the blood vessel and as the buildup expands it begins to obstruct the blood flow. Also, blood clots can form in the blood and causes an artery to be completely blocked and even cause it to break.

The most serious complications that could occur would be when the atheroma plates cause cerebral vascular accidents or myocardial infarctions (heart attack). For these reasons, it is of upmost importance to maintain cholesterol levels within a normal range.

Foods that reduce cholesterol

Diverse studies have demonstrated foods with cholesterol in their composition will not directly affect hypercholesterolemia levels. So then it is important to lower the intake of the foods that are high in animal fats such as chicken skin, viscera, cold cuts, cured meats, brains, hard cheeses, butter, etc. It is vital to increase your intake of hypercholesterolemia foods; this means foods that decrease the total amount of cholesterol, including the “bad” cholesterol in the blood stream.

Unsaturated fats (polyunsaturated and monounsaturated) have properties to reduce the amount of cholesterol LDL (bad).

Foods that are rich in polyunsaturated fats are seeds, vegetable oils, dried fruits and nuts, soy, blue colored fish (salmon, mackerel, sardines, herring, tuna, anchovies). Chia and flax seeds produce a huge improvement in lowering cholesterol levels in the blood when consumed daily. To take advantage of their amazing properties, you will need to soak them in water for 30 minutes before eating them, so they become activated and your body can digest them and use their nutrients.

The main source of monounsaturated fats is olives, extra virgin olive oil and avocado, among others.
The main difference between polyunsaturated and monounsaturated fats are the first one can reduce the bad cholesterol levels and also the good cholesterol levels (HDL). While the second fat reduce the quantities of LDL cholesterol but without reducing the level of good cholesterol in the blood.

The main function of good cholesterol (HDL) is in removing the bad cholesterol from the blood and preventing the formation of atheroma plates from the arteries.

Other foods that can help to reduce cholesterol are rich in fiber, especially soluble fiber such as oats, beans, citrus, apples, pears, green melon, carrots, beets, pumpkin, radishes, etc.

Soluble fiber has the ability to capture cholesterol that was found in the food items consumed and intertwined them in its composition, causing the cholesterol to be expelled from the body through the fecal matter.

Body weight and cholesterol

When you gain body mass and fat causing weight gain or even obesity, the adipocytes (stored fat cells in the adipose tissue) release diverse substances and hormones that promote the production of cholesterol in the blood stream and atherosclerosis.

For this reason, if an individual has high cholesterol, they are often overweight. One of their main goals shouldn’t just be lowering their cholesterol levels but also reducing their overall body weight. As they begin to lose weight, they begin to lower their cholesterol levels.

Physical activity accelerates weight loss and decreases the cholesterol levels in the blood stream. Also, physical exercise is the only way to increase the levels of good cholesterol (HDL) in the blood stream.

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