While HDL, the so-called “good” cholesterol helps clear the arteries, the “bad” cholesterol or LDL can clog and cause cardiovascular diseases. Here are some tips to improve your eating habits and win the battle against this enemy of health.
1- Say no to trans fats
Foods high in trans fats, widely used in industrial manufacturing raw materials for pastry and bakery, favor the formation of plaques in the arteries, which are not recommended if you want to reduce cholesterol.
These fats are formed in the hydrogenation process in which hydrogen atoms are introduced in a vegetable oil (liquid at room temperature) to give texture. This happens, for example, to make margarine and shortening.
2- Restrict saturated fat to minimum
Sausages, burgers, animal fats, whole milk, and cheese often contain saturated fats that contribute to high cholesterol. They are frequently used in pre-cooked food and as raw material for baking. It is best to eat a low fat diet.
To recognize if a fat is saturated, we must observe its composition, if at room temperature, they are solid as margarine and shortenings, it is that they are harmful. Instead, the olive oil is liquid, so its use is preferable.
3- More salmon and nuts
Polyunsaturated fats and monounsaturated are known as “healthy” fats. These do need to be included in the diet. The polyunsaturated fats and fatty acids such as omega-3 found in oily fish like salmon and sardines, whether canned. On the other hand, omega 6 can be found in seeds oils, in nuts, and grains (and products made from these such as wholemeal bread), soy and avocado. All these foods are rich in these fats.
4- Enjoy fiber
Found in oats and flaxseed are soluble fibers that carry cholesterol and reduce its levels in the body. They can be added as a condiment for salads or you include them among the ingredients to prepare processed or squeezed juices.
Another healthy food is soybean lecithin, which is a lipid substance that is present in all cells of both plant and animal origin. Soy is a legume that has the best quality of lecithin whose high levels they transformed into the perfect nutrient for the human body. It is recommended to consume in the form of granules to dissolve in milk or in yogurt because it helps metabolize fats. But the easiest and most affordable option is to include in our diet a lot of fruit and vegetables, which provide fiber metabolism immediately.