Following the proper diet, it is certain that you can control the good and bad cholesterol levels in the blood. As a result, you will remain healthy and experience no problems with your health. There are foods that reduce cholesterol levels, while respectively there are other foods that increase cholesterol. Therefore, you should be informed about the foods to avoid and others that you must integrate in your diet.
What Foods To Avoid
Saturated Fats: You should be careful with the consumption of saturated fat, which is found in animal products. Among the foods that you should avoid are butter and meat, chicken skin and full fat dairy. If you replace saturated fats with healthier choices, such as olive oil or nuts, you’ll realize that your cholesterol levels will improve significantly.
Trans Fat: Trans fats are unhealthy foods, such as chips and fries, so-called junk food and found in all foods containing hydrogenated oils. Keep these foods away from your plate and your cholesterol levels will be reduced significantly.
Egg yolks and shellfish, foie gras and offal should also be avoided. Which foods are worth integrating into our diet to better address the levels of cholesterol in the body?
What Foods To Prefer
Dietary Fiber: Foods rich in fiber have been shown to control the levels of cholesterol in our blood. Foods such as oats and barley, lentils and beans, Brussels sprouts and plums, oranges and berries help our digestive system and simultaneously benefit in reducing of bad cholesterol.
Monounsaturated Fats: Unlike polyunsaturated fats, olive oil and olives, avocados and nuts favor the proper functioning of our body and help maintain the ideal level of cholesterol in our blood. Other foods that are rich in monounsaturated fats are butters derived from nuts, as well as various seeds (linseed being the one to offer more nutritional benefits to the body).
Omega-3 Fat: Foods rich in omega-3 fatty acids have also been shown to help reduce bad cholesterol. Therefore, it is appropriate to add foods such as fatty fish, fish oil, flaxseed and chia seeds, eggs and nuts to your diet. Such choices will definitely benefit you when it comes to cholesterol.
Plant Sterols: These natural substances have been found in various foods and contribute in cholesterol control. Introduce food such as a vegetable spread to your table that has been reinforced with these substances in order to greatly benefit from the properties of sterols.
As you can see, diet plays a vital role in controlling cholesterol in our blood. It is therefore necessary to adopt appropriate food choices on a daily basis. This is the only way you will be able to effectively control your cholesterol as part of a healthy lifestyle with exercise and avoidance of dietary excesses.
Best of Health,