The best diet to combat high cholesterol

What foods are the best to prevent cholesterol? Which ones to avoid? What diets are the best to curb high cholesterol? What other factors can help? The experts answer




Approximately 19.5 million Spaniards have high cholesterol (also popularly called "high cholesterol"), according to the Spanish Society of Cardiology . This explains the high percentages of cardiovascular problems in society and the need to lead the way. Given the difficulty in locating the symptoms that anticipate the problem, the best option is prevention rather than being part of the lists of the most common heart diseases . And of all the measures to protect yourself, the best is a healthy diet , according to scientists.

What to eat in a diet to prevent high cholesterol?

Scientific studies have proven that a healthy diet improves the survival of cardiovascular patients by more than 15% without suffering a second heart attack, unstable angina, coronary injury or stroke, which already points to one of the dangers of high cholesterol because it is the responsible for 60% of heart disease .

You can follow some simple guidelines to adapt the usual food in a personalized way. "A diet that combines fresh and seasonal foods from all groups is recommended. Abuse of ultra-processed foods should be avoided, due to their high content of trans fats. These fats are the most atherogenic," says Dr. Amelia Carro Hevia, a specialist in Cardiology at Instituto Corvilud and member of top doctors . " It is highly recommended to include legumes and fiber , not only because they have a low cholesterol content, but also because they prevent its absorption at the intestinal level. In addition, preference will be given to white meat over red meat ," advises the specialist.

On the other hand, do not demonize specific foods simply because of their fame. It is better to learn properties. For example, it is better to learn how many eggs you can eat daily than to push it straight off the table per system.

Mediterranean diet and DASH diet against cholesterol

In general, a heart-healthy diet should be followed, such as the Mediterranean diet , based on the consumption of vegetables and fruits (rich in fiber), oily fish, olive oil and nuts in moderation (because they contain healthy fats that increase HDL In general, the more vegetables and fruits there will be more benefits even if more flatulence occurs Eating nuts daily also provides cardiovascular benefits , according to a study by the Hospital Clínic de Barcelona .

One of the possibilities to choose from among the many diets that exist is the so-called DASH diet (Dietary Approaches to Stop High Blood Pressure), which is based on fruits, vegetables and dairy products low in fat and saturated acids . Taken together, it is a low cholesterol diet.

Experts at the Mayo Clinic offer a typical example of the DASH diet:

Breakfast

1 whole wheat bagel with 2 tablespoons peanut butter (no salt added)

1 medium orange

1 glass of skimmed milk

Decaffeinated coffee

Lunch

Spinach salad:

4 cups of fresh spinach leaves

1 pear sliced

1/2 cup canned mandarin orange pieces

1/3 cup of sliced ​​almonds

2 tablespoons red wine vinegar

12 low-sodium crackers

1 glass of skimmed milk

Dinner

Baked cod with a herb crust, 3 servings (85 g) cooked

1/2 cup of brown rice pilaf with vegetables

1/2 cup steamed fresh green beans

1 small sourdough bread roll

2 teaspoons olive oil

1 glass of fresh berries with chopped mint

herbal iced tea

Anytime (between meals)

1 low-fat yogurt

4 vanilla wafers

What should not be eaten in a diet that aims to prevent high cholesterol?

"Evidence has shown that advice on a diet based on promoting the consumption of healthy foods should be focused on, highlighting the presence of beneficial foods such as fruit, nuts, vegetables, unprocessed and wholemeal flours, legumes, vegetable fats, fish, yogurt. The intake of sugary soft drinks, meat, foods rich in processed flours and sugars should be reduced , "says Dr. Nekane Murga, from Basurto Hospital in the blog 'Cardiology today' .

In general, cured meats, junk food, fried foods, refined oils , foods high in sugar, and refined carbohydrates should be avoided. " Ultra-processed products must be avoided at all costs (they have additional content in sugars, trans fats, salt and additives): sliced ​​bread, cookies, pastries, cereal bars, industrial sauces, sausages, creams, margarines... ", he warns. Dr. Amelia Carro. It should not be forgotten that one in four Spaniards suffer from diseases associated with food .

Location: India

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