Cholesterol reduction does not have to be done only through drugs. Various foods, including foods rich in phytosterols – natural plant compounds – can also contribute to this.
When it comes to our body, we definitely want to help the good outweigh the bad – the same is true for bad cholesterol. So how do you reduce bad cholesterol? Although it is possible to use medicines, it is also recommended to harness a healthy and correct diet to our aid
What is bad cholesterol, and why is it important to reduce it?
It is very important to reduce the level of cholesterol to reduce the risk of getting diseases of the heart and blood vessels.
Bad cholesterol (LDL cholesterol) is a type of molecule whose role is to transport fats around the body. Our body needs the bad cholesterol (and even produces it itself in the liver). The problem is that the excess of LDL cholesterol has an increased tendency to sink into the walls of the blood vessels and stick to them, which causes an inflammatory process that damages the function of the blood vessels.
In arteriosclerosis, for example, the deposition of fats and cholesterol in the blood vessels causes their walls to thicken, their elasticity to decrease, and their inner diameter to narrow until a blockage is created – which reduces the supply of blood and oxygen to the body’s organs.
How to reduce cholesterol level?
Many of the recommendations for reducing cholesterol focus on lifestyle changes. The following actions may help reduce the level of bad cholesterol in the blood:
Exercise
Avoiding smoking
A healthy and balanced diet.
Changes in dietary habits and assimilation of proper nutrition and a balanced menu can work wonders in reducing cholesterol.
When planning a menu to reduce cholesterol, it is recommended to consume foods that contain ingredients that contribute to the health of our heart and blood vessels, and on the other hand, minimize those that harm them.
5 foods that reduce bad cholesterol
The following five types of foods are good for our heart and blood vessels, and therefore help reduce blood cholesterol levels:
1. Foods rich in unsaturated fat
It is recommended to prefer foods that contain unsaturated fat – mainly omega 3 and omega 9. These fats protect our blood vessels and reduce the risk of narrowing of the arteries.
– Omega 3 is found, among other things, in cold water fish such as salmon and tuna (fresh, of course) and also in chia seeds and walnuts.
– Omega 9 is found, among others, in olive oil, avocados and almonds.
2. Legumes and whole grains
When eating carbohydrates it is recommended to prefer legumes and whole grains. In addition to the energy they provide, they are rich in vitamins, antioxidants and dietary fiber.
3. Vegetables
It is recommended to eat plenty of vegetables in a variety of colors – the more, the better!
4. Fresh fruits
One of the healthy tricks is to replace bread and rice with fruit. how? Instead of a slice of bread next to the salad, you can cut and add fruit or simply eat a whole meal without the rice or pasta and nibble on the fruit.
5. Phytosterols
Phytosterols are natural compounds found in plants and whose structure is similar to that of cholesterol. Due to this similarity, the phytosterols compete with cholesterol for absorption in the small intestine and thus reduce the absorption of cholesterol in the body.
Phytosterols are common in oils such as sesame oil, corn oil, olive oil, peanut oil and canola oil. They are also found in nuts, vegetables, fruits and whole grains.
The average person consumes 100 to 400 milligrams of phytosterols from food per day.
An addition of between 1.5 and 2 grams of phytosterols per day may reduce LDL cholesterol values (bad cholesterol) by 10% to 15%. It is highly recommended that the phytosterols come from the food in its natural form and not through enriched food.
What raises blood cholesterol levels?
Along with foods that contribute to reducing cholesterol, it is recommended to eat less of the following foods:
– Foods high in saturated fat – high-fat dairy and meat products (hard cheeses, butter, cream and also sausages, internal organs, ribs, chicken wings, mayonnaise).
– Fried Food. Instead, you should cook, steam or bake.
– Foods that contain a large amount of carbohydrates, mainly simple and processed carbohydrates – rice, couscous, pasta and bread.
– Processed and industrialized food, especially processed meat. If you minimize this food, you will be able to get rid of excess salt, fats, sugars and unnecessary food additives.
– Sweets. You can replace the sweets with dark chocolate that contains a high concentration of cocoa (at least 70%) and thus get the antioxidants in cocoa without the unnecessary sugars that other sweets contain.
Eggs and cholesterol
If you are healthy, then you can eat one egg daily.
If you suffer from diabetes, a disease of the heart or blood vessels or excess cholesterol – do not eat more than 4 eggs a week (and you must also take into account the egg content in the cakes, pastries and other foods you eat).
Red wine and cholesterol
Red wine contains a large amount of antioxidants from the polyphenol group, especially anthocyanins.
Do these antioxidants help reduce cholesterol and protect the heart and blood vessels? Well yes, but only a little.
It is generally recommended for women to drink one glass of red wine a day, and for men it is recommended to drink 2 glasses of red wine a day.
Note, drinking (moderate, yes?) red wine may be beneficial, but it is not necessary. Antioxidants from the polyphenol group are also found in green tea and purple and red fruits and vegetables such as berries, strawberries, purple onions and purple cabbage.