How To Avoid Cholesterol With A Healthy Diet
Cholesterol oxidation may be associated with cardiovascular risk. There are certain foods that can prevent this process.
Adopting a healthy diet can help regulate cholesterol. Although there are many factors that intervene in its accumulation in the arteries, eating foods of high nutritional quality is important to avoid its oxidation, and with it, cardiovascular disease.
In spite of everything, the influence of diet on the lipid profile is limited. In addition, the latest scientific articles suggest that the cause of cardiovascular risk is the oxidation of LDL, not the total cholesterol level.
However, a balanced diet can prevent this oxidative process. It is also capable of raising the levels of HDL lipoprotein, which is associated with good health.
Why is it important to take steps to prevent cholesterol oxidation?
There are many ways to improve the diet to avoid cholesterol oxidation. However, first of all, it is essential to clarify the role that this lipid plays in some vital functions of the body.
Cholesterol is a type of fat that is part of all cell membranes; It occurs naturally in the liver, but it is also found in a wide variety of foods that are regularly consumed.
In addition, this substance is involved in the production of some hormones, in the synthesis of vitamin D and in the formation of bile acids that help digest fat.
The problem occurs when the body does not contain enough antioxidants to prevent their degradation.
Under these conditions, it can be retained in the arteries, giving rise to the formation of hard plaques that can cause blockages. This raises the risk of heart attacks and strokes.
Healthy diet to avoid cholesterol
To avoid the oxidation of cholesterol, many aspects of the lifestyle must be improved. However, according to data from the Fundación del Corazón, one of the keys could be diet.
A diet rich in poly and monounsaturated fatty acids reduces inflammation at the systemic level and positively regulates the lipid profile. The omega 3 fatty acid is one of those with a greater capacity to influence in this regard, according to a study published in 2018.
On the other hand, the presence of fruits and vegetables consolidates the contribution of antioxidants. These substances prevent the degradation of LDL lipoprotein, which may be related to increased cardiovascular risk.
Forbidden foods to avoid cholesterol
There are certain foods that are capable of negatively influencing the lipid profile and the oxidation rate of cholesterol. Among them are the following:
- Sweet.
- Trans fat.
- Simple sugars.
- Processed meats
- Processed products.
Recommended foods to avoid cholesterol
A good diet to avoid cholesterol should not eliminate food groups. Like any healthy eating plan, it must contain a variety of products that can help meet the body’s requirements.
- Fruits and vegetables.
- Seeds and nuts.
- Cereals and also legumes.
- Fatty fish (sources of omega 3).
- Olive oil, canola or also rapeseed.
Healthy diet model to avoid cholesterol
The main measure to prevent cholesterol through diet is to limit the intake of foods that contain trans fats in their composition as much as possible. Then, all you have to do is design healthy menus from the recommended foods.
Below we share a simple diet model to avoid cholesterol, with which you can have a reference to design a balanced and, also, healthy plan against this problem.
Note : each meal has three options. You have to choose only one.
Breakfasts
- A glass of orange juice and a plate of chopped fruit with rolled oats.
- A coffee with milk, and a whole wheat toast with tomato slices and olive oil.
- A bowl with whole grains, almond milk and, in addition, a banana.
Midmorning
- A bowl with chopped strawberries.
- Five walnuts and a chopped apple.
- Five walnuts and also a pineapple slice.
Lunches
- A plate of lentils, baked salmon and, in addition, a slice of melon.
- Half a plate of grilled vegetables, grilled breast and an orange.
- A plate of mixed salad, baked chicken, portion of brown rice and chopped apple.
Mid afternoon
- A cup of infusion and fruit salad.
- A glass of non-dairy milk and, in addition, four whole-grain cookies.
- Also a bowl of grapes.
Dinner
- A grilled eggplant, a slice of baked salmon and also a slice of whole wheat bread.
- A plate of garlic artichokes, baked hake and a peach.
- A bowl of green salad and a diced breast.
Improve diet to balance lipid profile
Did your cholesterol levels go wrong on your last checkup? Do you have a family history? If you are concerned about suffering from the accumulation of this substance, do not hesitate to put all these recommendations into practice to avoid it with your diet.
You need to see a specialist if you suffer from this condition. This will be the one in charge of recommending the best treatment for you.
