11 foods to lower bad cholesterol (LDL)

Foods and ingredients that, incorporated into the diet, help us fight bad cholesterol.

Cholesterol is a molecule composed of fatty acids that when found in excessive levels in the blood, can cause heart disease, hence the widespread concern to lower cholesterol levels.

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

10 foods that help lower bad cholesterol

For cholesterol to be transported through the blood, it needs 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 lipoproteins are high density, they transport the cholesterol that accumulates in the circulatory system and help to eliminate it. and help to eliminate it, it is the "good cholesterol".

What foods help lower bad cholesterol levels? Let's look at a few.

1. Oatmeal

Oatmeal is the food par excellence in the mission to lower bad cholesterol levels. It contains a fiber that, unlike other cereals, is of the soluble type. It is recommended to consume three grams of oatmeal daily.When cholesterol levels are not very high, in a few weeks they will drop considerably.

The easiest way to prepare this food is to mix it with a small amount of cow's milk or soy or almond milk, heat the combination for a minute or two in the microwave, and add some element that adds sweetness: banana slices and cinnamon, berries, etc. In a very short time you can have the ideal dessert or snack.

2. Apple

Eating an apple a day takes care of your arteries, because it decreases the absorption of fat provided by other foods.. This fruit prevents to a certain degree that cholesterol adheres to the wall of Blood vessels because it contains flavonoids. It will also help you to fight hypertension and not to retain liquids. In short, regular consumption of apples is excellent for lowering blood cholesterol levels.

In addition, due to the compact consistency of this fruit, eating apples in bites helps to remove food debris from between the teeth and gum pockets. But remember that you should still brush your teeth as often as usual, as this food contains natural sugars.

3. Flax and Chia Seeds

These seeds are a good source of omega 3 and studies show that its consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.

They can be included in salads as they are sold, although many people prefer to soak them so that they acquire a softer and more gelatinous consistency. You can also add them in fruit smoothies.

4. Egg whites

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

5. Vegetable oils

Sunflower, olive or canola oil should replace animal oils. These vegetable oils contain polyunsaturated fatty acids. Accompanying salads or vegetables and fruits with these oils that contribute to lower cholesterol levels is an excellent option.

Remember that even if you use oil in the frying pan and not butter, if you have cholesterol problems, you should avoid or keep the consumption of fried foods as low as possible.

6. Eggplant

Eggplant is a fruit that contains chlorogenic acid that helps prevent good cholesterol from oxidizing. It also works by absorbing cholesterol in the blood. It should be eaten cooked and whole without removing the skin or seeds.

Eggplant is a potent food to lower cholesterol levels; just cut it into large pieces, cook it in a pan, and then cut it into large pieces, cook it and consume it to notice results in a short time..

7. Walnuts

Walnuts contain a type of omega 3 that not only increases good cholesterol and reduces bad cholesterol, but also promotes the elasticity of blood vessels, prevents the formation of blood clots and lowers high blood pressure. It is enough to 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 a broom sweeping it away and then eliminate it along with the feces.

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

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

9. Blueberries

These berries increase good cholesterol and reduce blood pressure, stiffness of the arteries and inflammation in general. They are generally considered an excellent food to take care of the heart and their consumption is excellent for lowering good cholesterol. and their consumption is excellent for lowering good cholesterol.

Blueberries can be consumed dried or fresh and in either form is a food that lowers cholesterol levels.

10. Fatty fish

Faced with a high level of cholesterol in the blood, it is necessary to eliminate the consumption of red meat.. A good substitute for these is fish such as mackerel, salmon, tuna, sardines or trout. They can be grilled.

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

11. Almonds and chocolate

The surprise on the list of foods that reduce bad cholesterol is chocolate. The truth is that just the right combination of almonds and chocolate has been shown to be heart-healthy..

Research backed by the University of Pennsylvania has proven that 20 g of almonds along with ¼ cup of dark chocolate reduces low-density lipoproteins, thus lowering bad cholesterol. On the other hand, remember that when it comes to health, chocolate is better the purer it is, so if you have to choose, opt for bars with a high percentage of cocoa (besides, that way you will get satiated sooner with less quantity and the risk of binge eating will decrease).