6 Foods That Help Lower Cholesterol Faster
Hypercholesterolemia is a condition that requires urgent action once production control is disturbed and accumulation occurs in the body.
When it comes to cholesterol, most people know that there are two types of cholesterol, what we commonly refer to as “good” (HDL) and “bad” (LDL). Cholesterol is a fat – or more accurately, a lipoprotein: a combination of lipids and proteins – which is essential to the body’s ability to function in the manufacture of hormones and cell membranes.
Cholesterol is also found in animal feed, but is synthesized in the liver and is insoluble in water, which can cause blood vessels to clog if cholesterol levels are too high. By “good” cholesterol or HDL cholesterol, we mean high-density lipoprotein, which is responsible for transporting cholesterol to the liver where it is excreted by the bile. On the other hand, “bad” cholesterol or LDL is low-density lipoprotein, which transports cholesterol to the tissues for its use, and its excess can be harmful because it clogs the arteries.
Here are 6 foods that help lower cholesterol faster.
BlueFish
For many doctors, and some experts, a big mistake is made when trying to lower cholesterol, and that is to eliminate all animal products.” You can’t put sausages, processed meats and sardines in the same bag, “because the latter, like other fatty fish, contain unsaturated fatty acids that can improve cardiovascular health. Meanwhile, nutritionist Fatima Blanco says that oily fish in particular, which also includes white fish, “can contribute greatly to improving lipid profiles, arterial health and thus cholesterol control.”
Red Peppers
Bell peppers are one of the richest foods on the market in terms of vitamin C (139 mg per 100 grams, more than twice as much as oranges (51 mg)), and their consumption helps prevent arterial plaque and is therefore interesting. In this sense, peppers are one of the star foods of vitamin C, but Blanco points out that it is difficult to reach the recommended amount because they are usually used as a garnish and encourages the consumption of whole oranges and other fruits containing vitamin C, from kiwis to strawberries and tomatoes. In general: In general, Quintana recommends “a lot of fresh fruits, vegetables and greens” because they not only contain vitamins that help regulate cholesterol but can also replace the intake of other foods.
Chia Seeds
Ground or hydrated flaxseeds or chia seeds are very interesting for cholesterol prevention. Not only do they contain omega-3 fatty acids, like oily fish, but they also contain fiber, which “helps slowly lower cholesterol,” Quintana says. The body does not produce omega-3 unsaturated acids and must get them from food, but it is also important to include omega-6 unsaturated acids in the diet, which are found primarily in vegetable oils.” Western diets are often deficient in omega-6 compared to omega-3, which requires supplementation in the diet.
Eggs
It is a food that continues to generate controversy about its relationship with cholesterol, but Quintana notes that “some studies have linked it specifically to increased HDL cholesterol. For nutritionists, one of the benefits of eggs is that they contain high-quality protein, which can replace other proteins that should be restricted, such as those found in processed meats. Blanco, on the other hand, agrees that “according to the latest research, the cholesterol in eggs does not contribute to increasing the so-called ‘bad’ cholesterol in the blood.
Avocado
Quintana explained that “it contains a range of fatty acids that improve the lipids of our body”, as well as other foods necessary to maintain cholesterol, such as virgin olive oil and olives. In the opinion of nutritionists, this type of fat “should completely replace other fats such as hydrogenated fats, which are mainly found in ultra-processing”.
