From a certain age onwards, there is a concern that flies over the minds of the majority of the population: the cholesterol ‘bad’ high, responsible for cardiovascular diseasesis a silent enemy that affects millions around the world and against which diet plays an unparalleled role.
That food is key to fighting cholesterol is something that is known perfectlybut a question that is still up in the air is what exactly are those foods that should be included in our weekly menu to reduce ‘bad’ cholesterol levels.
In the battle against high cholesterol, Diet plays a fundamental role. Incorporating foods such as avocados, oats and nuts can make a difference in reducing cholesterol levels and preventing cardiovascular diseases. However, it is important to remember that these foods should be part of a balanced diet and accompanied by healthy lifestyle habits, such as regular exercise and quitting smoking.
The avocado, a versatile and delicious fruit, has won recognition for being an ally in the fight against high cholesterol. Numerous clinical studies support its effectiveness, especially in people with hypercholesterolemia. The secret according to the doctor in molecular biology Sergio Caja of the National Center for Cardiovascular Research (CNIC) For the Cuidate Plus portal, avocado is rich in fiber, which limits its absorption in the intestine, and is loaded with polyunsaturated fatty acids that reduce levels of LDL cholesterol. Furthermore, it is the fruit with the highest content of stanols and sterols, plant compounds that block the absorption of cholesterol. Consuming between half and one and a half avocados a day during the main meal can be an effective strategy to combat cholesterol.
Whole grains, particularly oats, They have been noted for their ability to regulate cholesterol. Consuming approximately 70-100 grams of oats daily, for example, at breakfast, provides a significant amount of fiber, key in reducing LDL cholesterol levels. Oats are effective thanks to their high soluble fiber content, which has been directly linked to lowering cholesterol. Additionally, oats are just one of the whole grains that can be incorporated into your diet, along with whole grain bread, whole grain pasta, and brown rice.
Nuts, such as walnuts, almonds, pistachios, and Brazil nuts, are an excellent addition to your cholesterol-lowering diet. According to Dr. Caja, nuts, especially macadamia nuts, They can reduce LDL cholesterol levels and increase HDL cholesterol. It is recommended to consume around 40 grams of unsalted roasted nuts daily, preferably during breakfast. Their high content of healthy fatty acids and other essential nutrients makes them a valuable option for promoting cardiovascular health.