We know that food is one of the main bases for maintaining good health. However, it is common that this is not taken into account and people choose to eat something very tasty but not healthy on the street. This can be considered serious as it can lead to health problems such as high cholesterol, also known as bad or LDL.
Therefore, both to avoid this “bad” cholesterol and to take care of yourself and follow a good lifestyle, it is necessary to learn to eat and know what foods are prohibited for high cholesterol.
What is high cholesterol?
Cholesterol is a substance found in the blood that helps the body form healthy cells. When a person suffers from high cholesterol levels, it is very possible that fatty deposits form in the blood vessels. This can make it more difficult for enough blood to flow through the arteries over time, as the deposits grow. Now, what makes it more dangerous is when these deposits break down and form a clot that can lead to a stroke or heart attack.
In addition to being the cause of an unhealthy lifestyle, high cholesterol can be inherited. However, this can be prevented and treated, for example, exercising constantly and eating a healthy diet are the factors that can most help us avoid serious complications. Sometimes some medications can also help, but these must be prescribed by a specialist.
Foods to avoid if you have high cholesterol
As we already know, food is essential to take care of cholesterol levels in the blood. Well, this is essential for our body to function correctly and thus avoid problems in our health. The foods that we should avoid in order not to alter cholesterol levels include:
Sugary foods
It is not new that sweet foods, mainly those from industrial pastries where large proportions of sugars and Trans fats are used, should be avoided when cholesterol needs to be reduced. Of course, these types of foods can be consumed very occasionally, but in people with high cholesterol, it is important to avoid them.
Red meat
Much has been said about the danger of consuming red meat in excess, in fact, red meat is one of the worst enemies of cholesterol since it is high in saturated fat. Therefore, in a food plan focused on reducing cholesterol, it is necessary to avoid the consumption of red meat and prefer white meat such as turkey or chicken. Processed meats like hot dogs or hamburgers should also be eliminated.
Fried foods
Fried foods are another source of high cholesterol as they increase your intake of trans fats and calories. Therefore, it is advisable to consume better cooked, grilled or steamed foods.
Whole dairy
High-fat cheeses, whole milk, and even whole-fat yogurts are other factors that can lead to high cholesterol. Because of this, low-fat milk, cheese, and yogurt are recommended as they help lower high cholesterol and increase good cholesterol (HDL).
Foods to eat to increase good cholesterol
Now, just as some foods should be avoided because they can cause high cholesterol, there are others that can help us increase good cholesterol. Among these foods are:
Olive oil
Olive oil is one of the main foods in the Mediterranean diet thanks to its high content of monounsaturated fatty acids. Olive oil increases good cholesterol levels, lowers bad cholesterol and benefits the control of high blood pressure.
Avocado
Avocado, in addition to being a delicious food, is a great source of nutrients and monounsaturated fatty acids. Try adding avocado slices to your salads, sandwiches, or even smoothies. Avocado helps the heart a lot and improves high cholesterol levels.
Fish
The high levels of omega-3 fatty acids in fish help reduce triglycerides (a type of fat in the blood), high blood pressure, and the risk of blood clots. You can consume tuna, salmon or trout to obtain these acids that will help your health.
It is important to consult a specialist to help you make a good eating plan based on your needs and even goals. In case you notice symptoms of high cholesterol, avoid consuming foods with saturated fats and ask for help.
