High cholesterol, which many people suffer from, is associated with the quality of the food we consume. When talking about bad cholesterol, it is applied to low-density lipoprotein in the blood, a type of lipoprotein that is responsible for the transfer of fat from cells to be fed or discarded. .
Jordi Sabati, an agricultural expert, said in a report published by the Diario newspaper that the increase in the index of these proteins refers to the amount of excess fat in metabolism that causes atherosclerosis or blood blockage.
People who follow unhealthy diets are more likely to have high levels of lipoproteins, such as those who do not exercise and smokers. This may be due to genetic factors that lead to high cholesterol in metabolism.
"This type of cholesterol does not always come from the food we consume, although it is often associated with the consumption of dairy products or eggs containing large amounts of lipoprotein," Sabati said.
The fact is that a high proportion of cholesterol absorbed by the body during the metabolism is decomposed, with only 10% of its pure form in the blood.
This means that our body is responsible for producing blood cholesterol from other compounds.
However, the food we consume has a significant effect on levels of low-density lipoprotein or high density lipoprotein, known as good cholesterol, responsible for the transmission of lipoproteins to cells.
He drew attention to a set of dietary guidelines that help to reduce bad cholesterol, as follows:
1. Pulse consumption in large quantities. Legumes contain predominantly part of the plant fiber, which facilitates satiety and reduces eating. In addition, it provides a significant proportion of proteins and high-quality carbohydrates to the body, making it an ideal source of energy that does not harm the blood sugar index.
2 – consumption of flour and whole grains and avoids the consumption of white bread. It should be noted that flour, bread and whole grains, including rice, oat and barley, contain products that contain stearo-rich bran, a substance that is able to isolate cholesterol in the gut and prevent it from entering the body.
Most importantly, these products contain a high proportion of plant fibers and thus help lower the glycemic index.
3 – Eat fresh fruit instead of juices that contain catastrophic amounts of sugar, and no vegetable fibers such as sweet soft drinks. These beverages considerably promote a high level of blood sugar and consequently affect the level of lipoproteins that lower cholesterol.
Fresh fruits are on the other hand a source of plant fibers and antioxidants and are rich in anti-inflammatory ingredients, which gives them a good ally in reducing the risk of arteriosclerosis and cardiovascular disease.
4 – Adding nuts to the organs is very important, since the nuts contain a low proportion of carbohydrates along with a significant proportion of vegetable fibers. Because they contain large amounts of fat, moderate consumption is recommended.
On the other hand, walnuts are an indispensable source of monounsaturated fatty acids that act as antioxidants and infections.
5. Include a pumpkin, por and squash in our diet. These vegetables are an essential source of soluble fiber that helps to feel full, along with many other ingredients that help to reduce bad cholesterol, but it is not harmful to add eggplant to this group of vegetables.
6. Acquisition of virgin olive oil as the main source of oleic acid, which is a type of monounsaturated fat with short chains. How olive oil is distinguished by its antioxidant properties and inflammation, making it one of the best allies against cholesterol.
Olive – green or black – along with extra virgin olive oil – a great meal for lowering cholesterol levels.
7 – moderate consumption of milk products and animal fats in general, because these products contain, due to the proportion of saturated fats, often associated with low-density lipoprotein, in particular in the absence of sporting activities or the pursuit of something.
Eat fish, especially sardines and anchovies, twice a week because it is rich in omega-3 fatty acids.
9 – Avoid consuming marmalade and honey at breakfast because of high amounts of sugar and no vegetable fiber, which promotes high blood sugar and low density lipoprotein. It is also recommended to drink coffee and milk without adding sugar.