Cholesterol is a type of lipid found in the blood.
There are 2 types of cholesterol:
- “Good” cholesterol (HDL) is important for preventing of cardiovascular diseases.
- “Bad” cholesterol (LDL) is capable of causing chronic alterations in the functioning of the body.
Unfortunately, there is currently no 100% effective pharmacological treatment to control cholesterol levels.
Fortunately, however, there are various foods that will help you regulate bad cholesterol levels and raise the amount of good cholesterol in your blood.
In this article, we’ll share some recipes with you that contain helpful ingredients. The smoothies are delicious and are an excellent option for consuming what your body needs without you even realizing it.
Which foods cause increased LDL cholesterol in the blood?
First of all, before discussing the foods you should include in your diet, let’s see which ones you should limit to control your cholesterol levels:
- Red meats
- Pork (including bacon, sausage, ham)
- Fried foods
- Ice cream
Overall, this information will help you to take the necessary precautions to reduce your consumption of these foods. Thus, you can prevent damage to your body. It’s important to make a healthy change in your eating habits.
The importance of HDL, or “good” cholesterol
HDL cholesterol is responsible for attracting fat particles. This prevents them from sticking to the arteries and causing changes in blood circulation.
In turn, this prevents the formation of atheromatous plaques at the arterial level (arterial tamponade).
When there’s enough HDL in the blood , this minimizes the possibility of suffering from the following conditions:
- Diabetic foot
- Alterations in brain circulation
What should you consume to control your cholesterol levels?
First of all, Omega 3 and 6 fatty acids specifically contribute to maintaining a healthy heart. They can be found in:
- Ground flaxseed
- Fish (sardines, salmon, tuna)
Overall, this type of nutrient reduces “bad” cholesterol by prolonging the life of “good” cholesterol. They can be found in:
- Vegetables (aubergines, carrots, turnips)
- Fruit (mangoes, mandarin oranges, pineapple, papaya, peaches)
Next, let’s take a look at some great recipes.
1. Beet, orange, and blueberry smoothie
Beets provide nutrients such as vitamin A, the vitamin B-complex, and folic acid.
When combined with other ingredients like strawberries, blueberries, oranges, and oats, you can make a smoothie that’s ideal for controlling your cholesterol levels.
- 1 beet
- 6 strawberries
- ¼ cup of blueberries (37.5 g)
- The juice of 2 oranges
- 1 tablespoon of oat bran (10 g)
- ½ glass of water (100 ml)
- First, put all the ingredients in the blender and start to blend them until you get a smooth mixture with no lumps.
- You can consume this smoothie daily on an empty stomach.
2. Apple, spinach and parsley smoothie
Both spinach and parsley are vegetables that contain nutrients that work to control your cholesterol levels. Plus, they’re rich in fiber, antioxidants, and unsaturated fats. Thus, they’re great to add to your diet and to prevent any health risks.
- 1 apple
- 1 cup of spinach leaves (30 g)
- ½ cup of parsley (15 g)
- Ice (to taste)
- First, put all the ingredients in the blender and blend.
- You can drink this smoothie every day without worrying about any health risks.
3. Lemon, garlic and cabbage smoothie
Cabbage is the solution to lower cholesterol levels naturally. The amount of vitamins, antioxidants and fiber that this vegetable contains directly influences cardiovascular health.
You won’t have to worry about the taste of cabbage in this smoothie, because the lemon will make it less strong.
- 2 garlic cloves
- ¼ small cabbage
- The juice of 3 lemons
- ½ cup of water (125 ml)
- First, crush the garlic cloves.
- Then, wash and chop up the cabbage. Then, add it to the blender along with the lemon juice, water, and garlic cloves.
- Next, blend everything for a few seconds and then strain the mixture.
- You can drink ½ a cup a day to lower your cholesterol.
- However, you shouldn’t consume this shake for a prolonged period of time, as it can weaken your thyroid gland.
4. Vegetable pear, celery, and pineapple smoothie
First of all, vegetable pear (Sechium edule) belongs to the pumpkin family and is a very popular vegetable in Mexican cuisine.
It’s rich in fiber, vitamin C, and antioxidants that help to control your cholesterol levels.
Moreover, celery is a vegetable rich in water that helps keep your arteries clean. Finally, pineapple won’t only add flavor to this smoothie but will also complement the contribution of vitamin C and antioxidants.
- 1 piece of vegetable pear
- 1 slice of pineapple
- 2 celery stalks
- First, blend all the ingredients until you the smoothie acquires a smooth consistency.
- When finished, consume it once a day on an empty stomach to optimize results.
Read this article: Antioxidant and Anticarcinogen Homemade Tomato Sauce
Monitor your cholesterol levels
No matter what, it’s important for people who have been diagnosed with changes in cholesterol levels get frequent medical checkups.
The frequency of these visits will directly depend on blood cholesterol levels and the risk of cardiovascular disease present.
In addition to consuming things like these smoothies and eating a healthy diet, it’s important that you follow the medical treatment given to you by a specialist.
Main image courtesy of © wikiHow.com