food for less

Foods to lower bad cholesterol or food for less fat

Cholesterol is a molecule made up of fatty acids that when found in excessive levels in the blood, can cause heart disease, which is why the generalized concern to lower cholesterol levels.

Exercise, maintaining a healthy weight, not smoking and adding to the diet foods to lower bad cholesterol , are the recommendations that doctors make to counteract this evil.

10 food for less fat

For cholesterol to be transported through the blood, you need lipoproteins; When these are of low density and their levels are excessive they accumulate in the circulatory system blocking it, the so-called “bad cholesterol” appears. On the other hand, if the lipoproteins are of high density, they transport the cholesterol that accumulates in the circulatory system and help their elimination, it is the “good cholesterol”

What foods help lower bad cholesterol levels? Let’s see a few.

  1. Oatmeal
    It is the food par excellence in the mission of lowering the levels of bad cholesterol. It contains a fiber that, unlike other cereals, is soluble. It is recommended to consume three grams of oats per day , and when cholesterol levels are not very high, in a few weeks they will drop considerably.
  2. Apple
    Eating an apple a day takes care of the arteries, because it reduces the absorption of the fat that other foods provide . This fruit prevents to a certain degree that the cholesterol adheres to the wall of the blood vessels because it contains flavonoids. It will also help you to fight hypertension and not retain liquids. In short, consuming apple regularly is excellent for lowering blood cholesterol levels.
  3. Flax and Chia Seeds
    These seeds are a good source of omega 3 and studies show that their consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.

They can be included in salads because the recommendation is that they are consumed without soaking.

4.Egg white
Contrary to the belief that egg raises blood cholesterol levels, the fatty acids contained in egg white help raise good cholesterol . Eating two boiled egg whites is one of the best food alternatives to lower bad cholesterol.

5.Vegetable oils
Sunflower, olive or canola oil should replace oils of animal origin. These vegetable oils contain polyunsaturated fatty acids . Accompany these oils with salads or vegetables and fruits that help lower cholesterol levels is an excellent option.

6.Eggplant
Eggplant is a fruit that contains chlorogenic acid that contributes to the good cholesterol does not oxidize. It also works by absorbing cholesterol in the blood. It should be cooked and whole without removing the skin or seeds.

Eggplant is a potent food for lowering cholesterol levels; just cut it into large pieces, boil it and consume it to notice results in a short time .

7.Walnuts
The nuts contain a type of omega 3 that not only increases the good cholesterol and reduces the bad one, but also favors the elasticity of the blood vessels, prevents the formation of clots and lowers the high pressure. Simply consume 3 or 4 a day for this seed to lower cholesterol levels. But do not eat too many, as they contain a lot of fat .

8.Legumes
These are effective foods to lower bad cholesterol because they are a source of soluble fiber that works as broom sweeping with it and then remove it along with the feces.

But it is not the only function of legumes. When the fiber is working the liver needs more cholesterol to produce more bile salts , thus reducing its concentration.

Lentils, beans, chickpeas and beans should be consumed regularly to decrease bad cholesterol in the body.

9.Blueberries
These berries increase good cholesterol and reduce blood pressure, stiffening of the arteries and inflammation in general. In general they are considered an excellent food to take care of the heart and its consumption is excellent for good cholesterol to go down.

Cranberries can be eaten dry or fresh and in either of the two forms is a food that lowers cholesterol levels.

10.Fatty fish
With a high level of blood cholesterol, you have to eliminate the consumption of red meat . A good substitute for these is fish such as mackerel, salmon, tuna, sardine or trout. They can be cooked on the grill

These foods are rich in omega 3, so they reduce blood pressure, prevent blood clotting and therefore lower total cholesterol.

  1. Almonds and chocolate
    The surprise of the list of foods that reduce bad cholesterol is chocolate. The truth is that the exact combination of almonds and chocolates has been shown to be heart-healthy .

Research supported by the University of Pennsylvania has found that 20 g of almonds along with ΒΌ cup of bitter chocolate reduce low density lipoproteins, so they lower bad cholesterol.

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