How to lower cholesterol by controlling what we eat

High cholesterol is one of the main risk factors for cardiovascular disease, which remains the leading cause of death worldwide. Fortunately, diet plays a crucial role in lowering cholesterol levels and improving heart health. Let’s look at how to effectively lower cholesterol through dietary changes, based on the latest scientific evidence.

What is Cholesterol and Why is it Important to Reduce It?

He cholesterol is a fatty substance found in all cells of our body and is necessary for various functions, such as hormone production and digestion. However, when the levels of LDL cholesterol (known as “bad” cholesterol) are elevated, it can build up in the arteries, forming plaques that increase the risk of atherosclerosis, heart attacks and strokes.

On the other hand, the HDL cholesterol (“good” cholesterol) helps remove cholesterol from the arteries and transport it back to the liver for disposal. The goal of a cholesterol-lowering diet is to reduce LDL levels and increase HDL levels.

1. Increase Soluble Fiber Intake

The soluble fiber is a key ally in reducing LDL cholesterol. This fiber is found in foods such as oatmealthe legumes (lentils, chickpeas), fruits such as apples and the orangesand vegetables like those carrots and the broccoliSoluble fiber works by binding to cholesterol in the intestine and preventing it from being absorbed into the bloodstream.

According to studies, consuming between 5 and 10 grams of soluble fiber per day can significantly reduce LDL cholesterol levels. Incorporating foods rich in soluble fiber into your diet is an effective and natural strategy to improve your cholesterol levels.

Foods rich in soluble fiber:

• Oatmeal
• Fruits such as apples, pears and citrus fruits
• Legumes (lentils, chickpeas, beans)
• Vegetables like carrots and broccoli
• Chia and flax seeds

2. Increase Your Intake of Healthy Fats

The unsaturated fatspresent in foods such as avocadoshe olive oil and the nutsare essential for improving cholesterol levels. These healthy fats not only help reduce LDL cholesterol, but can also increase HDL cholesterol.

The polyunsaturated fatssuch as those found in the fatty fish (salmon, mackerel, sardines) and vegetable oils such as sunflower or corn, are also effective in lowering cholesterol. These foods are rich in omega-3fatty acids that have been shown to have direct benefits for cardiovascular health.

Sources of healthy fats:

• Extra virgin olive oil
• Fatty fish such as salmon and mackerel
• Nuts such as almonds and walnuts
• Flax and chia seeds
• Avocados

3. Limit Consumption of Saturated and Trans Fats

The saturated fats and the trans fats are known to increase LDL cholesterol levels in the blood, which increases the risk of heart disease. Saturated fats are found mainly in animal products such as red meathe cheesethe butter and full-fat dairy products. Therefore, it is important to limit their consumption and opt for healthier alternatives, such as plant-based proteins and low-fat dairy products.

On the other hand, the trans fatspresent in ultra-processed foods, industrial baked goods and margarines, are particularly harmful to heart health and should be avoided completely.

Foods to limit or avoid:

• Red and processed meats
• Butter, cream and full-fat dairy products
• Industrial baked goods (biscuits, cakes)
• Margarines and partially hydrogenated oils

4. Bet on Plant Sterols and Stanols

The sterols and stanols Vegetable fats are natural compounds found in small amounts in fruits, vegetables, nuts, and seeds. These compounds have a structure similar to cholesterol and can block its absorption in the intestine. Incorporating foods enriched with these compounds, such as fortified margarines and yogurts, can help significantly reduce LDL cholesterol.

Studies have shown that consuming 2 to 3 grams of plant sterols and stanols per day can reduce LDL cholesterol by 5% to 15%.

Foods with sterols and stanols:

• Margarines and yogurts enriched with sterols
• Nuts and seeds
• Vegetable oils

5. Opt for a Mediterranean Diet

The Mediterranean diet It is widely recognized for its cardiovascular health benefits, including lowering cholesterol. This diet is based on the consumption of foods rich in healthy fats, such as olive oilfish and nuts, as well as a high intake of fruit, vegetables, whole grains and legumesAlso, limit consumption of red meat and ultra-processed foods.

Numerous studies have shown that following a Mediterranean diet can reduce LDL cholesterol levels and improve heart health, while promoting a balanced and healthy lifestyle.

Key foods in the Mediterranean diet:

• Olive oil as the main source of fat
• Fatty fish and shellfish
• Fresh fruits and vegetables
• Legumes and whole grains
• Red wine (in moderation)

6. Exercise and Weight Control

While diet is essential to lowering cholesterol, regular exercise and weight control also play a key role. physical exercise helps increase HDL cholesterol levels (the “good” cholesterol) and improves overall cardiovascular health. It is recommended to perform at least 150 minutes of moderate physical activity a week, such as walking, swimming or cycling.

He overweight and the obesity They are also linked to elevated levels of LDL cholesterol and triglycerides, so maintaining a healthy weight through a combination of diet and exercise is essential.