The bad one, LDL, is the enemy of heart health and arteries. Here's what foods to choose at the table to fight it
Cardiovascular diseases, such as stroke and heart attack, are the leading cause of death in the world. Among the main risk factors that favor the onset there is the cholesterol high. High levels of the bad one, also called LDL, promote the formation of plaques on the walls of blood vessels that make the flow of blood to the heart more difficult over time. This is a widespread problem that can be controlled and prevented by a healthy diet. Let's see with the help of the Nutritionist Nicoletta Bocchino, what to eat to lower dangerous cholesterol and favor the good one.
The foods yes
"To keep bad cholesterol (LDL) low and increase" good "cholesterol (HDL) it is important to consume more fiber, eating lots of vegetables, whole grains, especially those rich in beta-glucans such as oats and legumes. At the table you should not miss the "good" fats of which are excellent sources for example bluefish (herring, mackerel, sardines and anchovies), nuts (nuts, hazelnuts, almonds) and oil seeds: they promote health of vessels and arteries, making the blood more fluid . As the nutritionist Nicoletta Bocchino suggests, they help to fight excess dangerous cholesterol even foods rich in antioxidants. "Vitamin E, for example, rich in olive oil, whole grains, sunflower seeds, according to some studies would inhibit the synthesis of harmful cholesterol".
The foods no
"To keep cholesterol under control it is necessary to limit the consumption of foods containing trans fats to the table, of which margarine and saturated foods such as cheese, red meat, cured meats and butter are particularly rich: all foods that, if consumed in excess, can cause the increase of bad LDL cholesterol and decrease of that good HDL .
Would you like to know more? Here are the foods that help lower high cholesterol
Avocado
It is an excellent source of good fats including Omega 3, Omega 6 and Omega 9, which promote the production of good HDL cholesterol and keep the levels of the bad LDL under control. In addition, it provides many fibers, minerals such as potassium and magnesium and antioxidants such as vitamin E, allies of proper blood circulation.
walnuts
They are excellent sources of polyunsaturated fatty acids that lower cholesterol and other antioxidants, including vitamin E that protect the health of blood vessels.
Raspberry
It has a good content of flavonoids, antioxidant substances that protect blood vessels from excess cholesterol.
Oats
Oats contain beta-glucan, a particular fiber that helps defend against bad cholesterol.
Flax seed
They are a mine of phytosterols, precious for fighting hypercholesterolemia.
Kiwi
Provides vitamin C and minerals like potassium and magnesium that fight fat storage in the blood.
Apple
Provides soluble fiber, which helps keep high cholesterol and triglycerides away.
Beet
The pulp contains high amounts of carotenoids, which promote good HDL cholesterol, counteracting high blood pressure and triglycerides.
Wild salmon
Contains many good fats that protect the health of the cardiovascular system.
Garlic
Garlic is rich in sulfur compounds which fluidize the blood and help counteract the accumulation of fat in the arteries.
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