7 Foods You Should Include in Your Diet to Control Your Cholesterol

Trying to control your cholesterol? These 7 foods can help!

Cholesterol is a type of fat that the body needs (to some extent) to function optimally.

Although it is related to many health problems, a minimal dose of this type of fat is involved in the secretion of some hormones and the formation of certain body structures.

Your liver produces cholesterol steadily. However, its levels can also increase by consuming certain foods that contain it.

As a result, this affects how your blood circulation and the cardiovascular system function. As you may already know, this can lead to dangerous life-threatening diseases.

Because of this, it’s vital to improve your eating habits by limiting your fat consumption and increasing the portions of the foods that help to remove it.

In today’s article, we want to share the 7 most important foods that can help you do this so that you begin to include them more regularly in your diet.

1. Oats

Avena

Oats are not only one of the most complete cereals from a nutritional point of view, but they’re also the healthiest.

Moreover, they contain small amounts of linoleic-type fatty acids. Together with their fiber and lecithin content, these contribute to lower blood cholesterol levels.

In addition, oats contain a high amount of avenasterol, a type of phytosterol. This reduces the absorption of lipids in the intestine and stops them from accumulating on the arterial walls.

2. Barley

Barley contains a type of soluble fiber known as beta-glucan. After being absorbed into the body, it decreases bad cholesterol (LDL levels).

Its nutritional composition, similar to that of oats, makes it an excellent food option for patients with high cholesterol.


Furthermore, it contains an antioxidant known as tocotrienol located in the husks of its grains. This helps protect your arteries against oxidative damage.

3. Avocados

aguacate

Known for its many applications in gastronomy, avocado is a delicious food that benefits the health of those with bad cholesterol (LDL).

It contains polyunsaturated fatty acids. These promote the elimination of lipids already present in the blood instead of allowing lipids to build up.

Moreover, its fiber and essential amino acids help to metabolize fats more easily and prevent them from being absorbed in the intestine.

Plus, avocados contain some plant substances known as stanols and sterols. These slow down the accumulation of lipids in the body.

4. Oily fish

Oily fish is a great ally for patients with high cholesterol and triglycerides.

In addition, its high concentration of omega-3 polyunsaturated fatty acids and antioxidants improve the elasticity of the arteries while stopping the formation of plaque on their walls.

Overall, these healthy fats act as cleansing agents in the blood as they remove unneeded lipids and increase arterial vasodilation.

Some of the best varieties are:

  • Sardines
  • Tuna
  • Salmon
  • Anchovies
  • Mackerel
  • Horse-mackerel
  • Herring

5. Green leafy vegetables

Verduras-de-hoja-verde

Green leafy vegetables are famous all over the world for being excellent weight loss allies.

Their low caloric content and high contribution of essential nutrients help to improve metabolic activity. This allows your body to optimally use calories.

In addition, they contain fiber and antioxidant substances that promote the reduction of bad cholesterol (LDL).

Finally, their small supply of stanols and sterols slows down the intestinal absorption of LDL and helps maintain healthy arteries.

6. Legumes

Regularly consuming pulses can prevent and control levels of bad cholesterol (LDL) thanks to their high dietary fiber content.

This essential nutrient, supported by its antioxidant compounds, slows the absorption of LDL  in the intestines. Then, it maintains only the amount necessary for the body.

Legumes are also excellent for dealing with the excess weight, a condition that also influences LDL.

The recommended ones are:

  • Beans
  • Lentils
  • Green peas
  • Chickpeas
  • Soy

7. Blueberries

arandanos

Finally, blueberries are rich in antioxidants and dietary fiber. When your body absorbs them, they help curb excess cholesterol.

Furthermore, consuming them in their fruit or juice form cleans the arterial walls and removes the plaque that increases the risk of obstruction.

This reduces the risk of cardiovascular and circulatory system disorders. Thus, it promotes the well-being of the body.

Finally, it’s important to add that although all these foods reduce cholesterol, they must be supported by a healthy eating plan. They’re ineffective if you also consume foods rich in bad cholesterol.