Natural remedies to beat cholesterol

Cholesterol It is one of the greatest evils of the 21st century. The lifestyle characterized by sedentary lifestyle, poor diet and stress contribute to this. Today we present you some natural remedies to beat cholesterol.

If you are determined to put an end to cholesterol, the best treatment begins with a radical change in lifestyle, following a balanced diet and regular physical exercise.

Many studies show that there is a direct relationship between the percentage of saturated fat in food and the increase in cardiovascular risk. In this regard, diet is the best tool to prevent and treat heart disease.

To avoid hypercholesterolemia or reduce blood cholesterol levels, a balanced diet low in saturated fat and cholesterol should be followed. These are some dietary recommendations that you can put into practice:

• Increase the consumption of vegetable fibers, especially the one known as "soluble fiber" (legumes, oats, barley, brown rice, apple, etc.). This binds to fats and eliminates them in faeces.
• Eat legumes at least 2 days a week.
• Take daily 2.
• 3 servings of fruit, preferably unpeeled to make the most of the fiber.
• Increase consumption of whole grains, such as whole wheat bread or whole wheat toast, brown rice, whole wheat breakfast cereals ...
• Vegetable oils, especially virgin olive oil, evening primrose and borage, reduce LDL cholesterol in the blood.
• Eat blue fish (anchovy, sardine, salmon, tuna, ...) a minimum of 2.
• 3 days a week. This type of fish contains omega 3 that increases HDL cholesterol and reduces LDL.
• Reduce the consumption of meat in favor of that of fish.
• Although you can consume 4 eggs a week, it is not advisable to take more than one yolk a day.
• Consume moderately raw nuts. They are rich sources of unsaturated or heart-healthy fats that lower blood cholesterol, but the recommended amount should not be exceeded (a serving is equal to 30gr), since more than half of their weight is fat and as such they are very caloric and of difficult digestion.
• Choose preferably the leaner meats (chicken and turkey without skin, rabbit, lean beef, beef tenderloin, pork loin, horse, partridge, quail ...) and remove visible fat before cooking to avoid excess saturated fat.
• Degrease cold meat and poultry broths.
• Avoid preparations excessively fatty culinary dishes such as casseroles, stews, fried foods and batters. It is advisable to use other techniques such as ironing, roasting, oven, papillote, steam, boiled or poached.
• Moderate alcohol consumption and increase water intake to a minimum of 1.5 liters per day.
• Opt for skim dairy (fresh cheese, skimmed yogurt and skimmed milk) and avoid whole ones (cream, fatty cheese, butter, whole yogurt or enriched with cream, ice cream,…) rich in saturated fat and cholesterol.
• Forget of bakery products, pastries and precooked dishes due to their high content of saturated fat.

In summary, and as the best natural remedy to defeat cholesterol, the prohibited foods would be:

• Brains and viscera (liver, kidney, tongue, heart ...).
• Caviar.
• Prawns, prawns and crayfish (their heads).
• Pate or foie gras.
• Mayonnaise.
• Industrial pastries: croissants, muffins ...
• Butter, butter, cream ...
• Coconut, coconut oil, palm oil.
• Whole dairy products (cream, aged and creamy cheeses, whole milk, butter ...).
• Margarine, hydrogenated or partially hydrogenated fats.
• Chocolate containing less than 75% cocoa.
• Delicatessen (chorizo, salami, sobrasada, bacon, sausages, sausage ...).
• Lamb, duck, goose, pork (part not lean).

Some recommendations to avoid being tempted to eat these products and choose others with low fat content are:

• Go shopping with a closed list that includes heart-healthy and balanced foods.
• Read the labels of food products.
• Reject products that are high in saturated fat. They can be camouflaged in the form of saturated fats, vegetable oils, and trans, hydrogenated, or partially hydrogenated fats.

Following a routine of adequate physical exercise according to the age, sex and physical condition of each person, greatly reduces the concentrations of bad cholesterol (LDL) and increases good cholesterol (HDL). For its benefits to be noticeable, it is recommended to do it for at least 30 minutes a day.

The practice of some sport is one of the most infallible natural remedies to overcome cholesterol. To keep track of cholesterol levels, it is advisable to perform blood tests from time to time. And for this, as well as to have specialized professionals, nothing better than hiring a tailor-made for you.