10 Foods You Should Eat if You Have High Cholesterol
Worldwide, many young people are facing high cholesterol levels. If you are part of this category with high cholesterol, then you must be aware that there is a high risk you can face different heart problems, stroke or heart attack. Besides eliminating smoking and exercising, a healthy diet can be a real help when it comes to lowering high cholesterol. Here are ten foods that you should eat if you have high cholesterol.
For a long time, eggs were on the list of forbidden foods for people with heart problems. Depending on the size of the egg, an egg yolk contains 185 milligrams of cholesterol. But the fat in the yolk is not the real problem, but rather the high levels of arachidonic acid which can increase inflammation of the arterial walls. And to benefit from the nutrients of the egg, like vitamins B12 and D, without having your vascular system affected, nutritionists recommend limiting the daily consumption to an egg if you are struggling with heart problems or diabetes.
2. Olive oil
Cholesterol is fat produced by the liver, but also the one contained in different foods. Avoiding fatty products seems a good idea, but remember that not all fats am their sources are equal from a nutritional point of view. For example, butter can increase cholesterol levels, but not the same thing happens with olive oil. Therefore, nutrition experts recommend replacing butter with olive oil.
3. Walnuts, hazelnuts, Brazil nuts
A diet rich in walnuts and peanuts can lower cholesterol and triglyceride levels and can improve the ratio of LDL, the bad cholesterol, and HDL, the good cholesterol. Nuts and peanuts are low in saturated fat and omega-6, but rich in polyphenols. And this is the winning combination to reduce inflammation.
Several studies have shown that people who consume low-fat dairy products daily have a low risk of experiencing heart problems. Moreover, it has not been established any link between a diet rich in fat dairy and developing heart disease. Yogurt is high in calcium, protein and lots of vitamins. To enjoy all of them, without worrying about the calories, you should choose the low fat versions.
5. Garlic and onion relatives
This means green onion, red onion, yellow onion. In addition, experts believe that garlic in large quantities used in the Mediterranean diet is the one that has made this cuisine the most healthy for the heart.
While processed cereal products increase LDL, grains have a different effect. The latter are rich in vitamins, minerals, antioxidants and fiber and that is why they boost the immune system and overall body health.
While most seafood contains the same level of cholesterol as beef and pork, it has exceptional benefits for heart health. Cold water fish improves heart health due to its high omega 3 content, which reduces inflammation, lowers LDL and increases HDL. The category offish high in omega 3 is made up of mackerel, salmon, herring and sardines. Among the healthiest preparation methods for fish are the grill and the oven, seasoning it with herbs, vinegar and spices and less salt.
No need to give up chocolate to maintain healthy arteries. Eating chocolate improves HDL and lowers triglycerides and LDL. However, because chocolate products are high in calories, fat and added sugars, choose dark chocolate that has the most nutritional benefits.
9. Lean red meat
For a long time it was considered that chicken had the healthiest meat, but recent studies have shown that red meat may be beneficial for cardiovascular health. A study in the UK compared the impact of the consumption of chicken and lamb on cholesterol levels. According to the results, there is no difference between the two. The conclusion of the researchers was that both meats may be included in a healthy diet. If you still have problems with cholesterol, experts recommend focusing on lowering LDL through an inflammatory diet and limit consumption of red meat to one or two servings per month. Anti-inflammatory foods include cold-water fish, whole grains, fresh fruit and vegetables, nuts, seeds and avocado.
Seeds contain many nutrients beneficial to health. In addition, they also have fiber and proteins which controls appetite. A diet rich in fenugreek seeds improves the ratio of LDL and HDL. Researchers assign these effects to the antioxidant properties of seeds. Other seeds beneficial for heart health include flax and hemp.