Nowadays, one of the main causes of death worldwide is non-communicable chronic diseases. Cholesterol levels in the body are directly related to some of these diseases. However, a healthy diet can help prevent these problems. See now 6 foods to lower bad cholesterol.
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types of cholesterol
First of all, it is important to point out that cholesterol is important for the functioning of the body. It performs functions such as, for example, helping to produce some hormones.
There are different types of cholesterol: total cholesterol, HDL, which is known as good cholesterol, and LDL, which is bad cholesterol. The latter is the cause of several health hazards and needs to be at well-controlled levels.
Foods to Lower LDL
Some foods are able to increase bad cholesterol, but there are also those that manage to lower the concentration of LDL. In that sense, check out the list of what to consume to reduce the levels of this component.
1. Oat
Oats can be consumed in different ways, either as bran, flour or in grains. The action of this food in reducing LDL is due to the presence of betaglucan, a soluble fiber that reduces the absorption of cholesterol by the body.
2. Olive oil
Olive oil is an oil with an excellent composition. In addition, it helps reduce LDL and contributes to increased good cholesterol, HDL. Use at least a tablespoon in a salad or on top of food to enjoy its benefits.
3. Linseed
Flaxseed is a food rich in omega 3, which is great for reducing bad cholesterol and also for lowering triglycerides. The correct way to consume this grain is to crush or grind the seeds, because that way the intestine can better absorb its nutrients.
4. Fish
Like flaxseed, fish are sources of omega 3. The main species you should consume to have greater amounts of this nutrient are salmon, trout and tuna. However, the preparation should preferably be roasted or grilled.
5. oilseeds
Oilseeds like chestnuts, walnuts and almonds are foods with an excellent composition of good fats. In addition to helping reduce LDL, they have antioxidants that fight premature aging. However, these foods should be consumed in moderation, as they are very caloric.
6. Bitter chocolate
Dark chocolate has a higher amount of cocoa and, on the other hand, less sugar. For this reason, it has more flavonoids, which are antioxidant compounds that help lower bad cholesterol.
