While the so-called “good” cholesterol helps clear the blood vessel, the “bad” cholesterol can block them and cause cardiovascular disease. We provide some tips to improve your eating habits and win the battle against this enemy of health.
Bye to Bread and Butter
Foods high in trans fats, widely used in the industrial manufacture of pastry and bakery raw materials, favor the formation of cholesterol in the arteries, which are not recommended if you want to lower cholesterol.
These fats are formed in the hydrogenation process in which hydrogen atoms are introduced in a vegetable oil (liquid at room temperature) to give texture. This happens, for example, to make margarine and shortening.
To recognize whether a fat is saturated, we must observe its composition: if at room temperature are presented as solid as margarines and shortenings, is that they are harmful. However, olive oil is liquid, so its use is preferable.
No Saturated Fats
Burgers, animal fats, whole milk, and cheese often contain saturated fats that contribute to high cholesterol. They are frequently used in pre-cooked food and as raw material in pastry. It is best to eat a low fat diet, especially those of animal origin.
More Nuts Please
The polyunsaturated and monounsaturated fats are known as “healthy” fats: these do have to be included in the diet. The poly-unsaturated fats and fatty acids like Omega 3 found in oily fish like salmon. On the other hand, omega-6 may be found in seed oils, in walnuts and other nuts, grains (and products made with these like wheat), eggs, soybeans. These are foods rich in these fats.
The Remedy: Fiber
Oats are soluble fibers that carry cholesterol and reduce their levels in the body. They can be added as a condiment for salads or include them among the ingredients to prepare processed or squeezed juices.
Other health food is Soybean, which is a lipid substance that is present in all cells of both plant and animal origin. Soy is a legume that has the best quality of lecithin whose high levels they transformed into the perfect nutrient for the human body. It is recommended to consume in the form of granules to dissolve in the in yogurt or milk, as it helps metabolize fats. But the easiest and most affordable option is to include in our diet plenty of fruits and vegetables, which provide fiber metabolism immediately.