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Four Dietary Tips In Case Of Cholesterol

Learn to manage cholesterol without too much difficulty and drugs. One of our tips to practice every day is to ensure you get a certain amount of fiber. Did your doctor tell you that you have high levels of bad cholesterol? If so, it is possible that he has prescribed you some medications and given some advice to lower them. Protect your health with the following dietary tips for a proper cholesterol diet. You will realize that this is practical, simple and very fast advice. The beauty is that they are easy to practice and do not require a financial investment. Are you ready? Take notes and put them into practice today.

What Is Cholesterol?

Before discussing the high-cholesterol diet, you should know that the liver produces this substance. Through cholesterol, the body’s cells receive the right amount of fat. The problem appears when we eat poor-quality fats. In this case, the lipid profile will undergo some impact and thus, the oxidation levels of the LDL lipoprotein will increase. According to an article published in the journal BMJ, this can adversely affect health adversely.

Food Tips To Regulate Cholesterol

Consume Monounsaturated Fats

It is believed that those with high cholesterol should stop eating all types of fats. One of the dietary tips for balancing cholesterol is to consume healthy fats. Monounsaturated fats increase the amount of HDL cholesterol, which is the good cholesterol we all need in high quantities. Among the foods that contain the most healthy fats are olive oil, nuts, canola oil, olives, coconut oil, almonds, eggs and avocados. Try to include one of these fats in every meal (breakfast, lunch and dinner). When buying, choosing the best quality is essential to optimize the results. Remember to be careful with portions, as you can easily overdo the calories. One thing you should never do is mix two natural fats unless you know how to control portions. For example, avoid dressing it with oil if you add dried fruit to your salad. Add a touch of flavour with vinegar or a similar dressing.

Polyunsaturated Fats, Especially Omega-3s

Another dietary tip for high cholesterol is to consume adequate amounts of omega-3s. Like monounsaturated fats, omega-3s reduce the amount of LDL cholesterol, according to a study published in 2016. One study found that people who substitute omega-3s for common fats reduce:

  1. Bad cholesterol
  2. Risk of type 2 diabetes
  3. Insulin resistance

The best foods to get these fats are salmon, tuna, nuts, and shrimp.

To ensure you’re getting enough omega-3s,  add one serving of fish to your diet twice a week. If your wallet does not allow you to eat salmon often, it is not mandatory to consume it. In addition to salmon, you can consume fresh, natural tuna instead of canned tuna.This type of fish is also a very healthy source of nutrients. 

Avoid Trans Fats At All Costs

Another dietary advice for regulating cholesterol is to avoid trans fats as much as possible. The latter are usually found in processed foods, such as margarine, pastries, and refined bread. They are one of the most used elements in the food industry because they resist ambient temperature and provide better consistency. Despite these benefits, trans fats impair heart health and reduce the amount of HDL cholesterol. Avoid those with the words “partially hydrogenated”.

Cholesterol Diet: Must Be Rich In Soluble Fiber

Soluble fiber is a compound found in vegetables that is difficult to dissolve in water and that the stomach does not digest. This means that it reaches the digestive system still whole and forces it to work. Furthermore, it is vital to reproducing healthy intestinal bacteria (probiotics). Harmful cholesterol drops dramatically when the body has the right amount of probiotics.

Nutrition Can Affect The Lipid Profile

To regulate the lipid profile, it is, therefore, necessary to change a series of habits. A varied and balanced diet, together with the practice of regular physical activity, significantly reduces cardiovascular risk. Consuming monounsaturated and polyunsaturated lipids and limiting the consumption of trans ones will help improve your HDL lipoprotein levels. Furthermore, it will help reduce the oxidation rate of LDL cholesterol, a parameter associated with cardiovascular risk.

Read Also: Castagnaccio, The Traditional recipe

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