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8 types of foods that help lower bad cholesterol

8 types of foods that help lower bad cholesterol

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Vegetables are essential for lowering bad cholesterol – iStock/Getty Images

Cholesterol is a type of fat found in the body, which, when not controlled, can increase the risk of diseases such as heart attack. Apoplexy And other complications that can lead to death.

Currently, high blood cholesterol affects 40% of the adult population in Brazil and about 20% of children and adolescents, according to information from the Research Center in Brazil. Ministry of Health.

There are foods that cause obesity more than others, and above all they are rich in saturated fats, which in large quantities become real enemies of health. Examples include: red meat, sausages, full-fat dairy products, ripe cheeses, sugary drinks, and fried foods.

However, there are also foods that help prevent and reduce bad cholesterol (LDL) in the blood. Therefore, they are options that we can include without restrictions in our daily diet.

Foods that help lower cholesterol:

Fruits and dried fruits

In general, fruits such as grapes, apples, berries, pomegranates, pink grapefruit, apricots and vitamin C-rich fruits such as kiwi, oranges and lemons should help raise good cholesterol. Dried fruits can become a delicious anti-cholesterol snack; Walnuts are the best, because they are rich in omega-3.

vegetables

Any vegetables are recommended to lower cholesterol and prevent the accumulation of fats in the blood. These foods, especially those rich in fiber, facilitate the intestinal absorption of fats, and also reduce high cholesterol. Moreover, vegetables such as chard, spinach, lettuce and pumpkin are rich in vitamin A, which improves cholesterol levels.

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Whole grains

Unrefined pasta, bread and rice prepared with whole wheat flour help control cholesterol levels, thanks to the large amount of fibre.

Lean meat

Chicken breast or turkey are examples of meat that can be included in a high-cholesterol diet.

Blue fish

Among the foods recommended to prevent high cholesterol, you can include mackerel, salmon, anchovies, herring and cod, which contain an abundance of omega-3.

Skimmed or partially skimmed milk and fresh dairy products

Particular attention is paid to fresh products, low-fat cheeses (ricotta, cottage cheese) and those with a low fat content (skimmed yogurt instead of full-fat yogurt).

egg

These items were hotly debated in the past due to their classification as foods to avoid due to cholesterol, but today their supply of protein and other nutrients is healthier than their fat content (especially egg yolks). The truth is that it is best not to exceed 4 eggs per week.

Olive oil and linseed

They are the two oils richest in oleic acid (the first) and Omega-3 (the second), which work on the cardiovascular system, regulate levels of harmful LDL cholesterol and exert an antioxidant action. In fact, its vitamin E content has been found to be effective against the oxidation of bad cholesterol.