After spending weeks with excesses, the cholesterol values in our analytics can skyrocket to the point of becoming risk values. Therefore, it is very important that we begin to take some measures in our diet to achieve healthy cholesterol levels.
About 70% of the population has high cholesterol is genetic. No matter how much you eat correctly, rich in vegetables and fruits, you will have high cholesterol as your body generates it by itself and, therefore, your treatment will be necessary. However, the remaining 30% could control it with a balanced, varied and healthy diet.
The most important guidelines to reduce cholesterol levels are:
- Exercise or minimum walk for one hour a day.
- Eliminate all kinds of foods high in saturated fats, such as industrial pastries, and be very careful with high-cholesterol foods such as eggs and red meat.
- Ingest large amounts of vegetables and fruit, as these will help you significantly reduce bad cholesterol levels.
- Eating foods rich in fiber helps eliminate them. Foods like eggplant or apple are perfect.
- Bluefish, rich in polyunsaturated fatty acids called Omega 3, has been shown to greatly reduce cholesterol levels and other cardiovascular diseases. The most recommended are salmon and sardines.
- The nuts such as walnuts or almonds, in moderate amounts, are ideal against cholesterol.
- Foods are rich in phytosterols that inhibit the absorption of cholesterol in the intestine, such as oats or olive oil.
- The legumes, for its high content of phytochemicals, are directly involved in lowering cholesterol and preventing cardiovascular diseases.
Perhaps the most complicated thing is to apply all these tips in a day. Therefore, I am going to give you an example of an advisable day menu to lower cholesterol levels.
- Natural orange juice
- Soy milk
- 5 nuts
- One Apple
- Lentils with Vegetables
- Grilled chicken breast
- Wholemeal bread
- Nonfat yogurt
- A bowl of grapes
- Grilled eggplant
- Baked Salmon Slice
- Wholemeal bread
Remember, also, control the consumption of olive oil a day. No more than 40 grams daily.