While the so-called “good” cholesterol or HDL helps to clean the arteries, the “bad” cholesterol or LDL can clog them and cause cardiovascular disease. The Spanish Heart Foundation (FEC) offers some tips to improve your eating habits and win the battle against the dreaded cholesterol.
Thefoods high in trans fats, widely used in industrial bakery, favor the formation of plaques in the arteries and, therefore, are not recommended if we want to reduce cholesterol. These fats are formed in the hydrogenation process, by which hydrogen atoms are introduced into a vegetable oil, liquid at room temperature, to give it texture. This happens, for example, when making margarines and butters. You can recognize if a fat is saturated, and therefore harmful, if they are solid at room temperature. While margarine and butter are solid, olive oil at room temperature is liquid, so its consumption is preferable to butter.
Thecold cuts, animal fats, whole milk, and cheesesThey usually contain saturated fats, like coconut and palm oil, which, although they are of plant origin, also contribute to raising cholesterol. They are used frequently in pre-cooked foods and pastries. In summary, it is advisable to eat a diet low in fat, especially those of animal origin.
On the other hand, polyunsaturated and monounsaturated fats are known as“healthy” fats, and they must be included in the diet. Polyunsaturated fats and omega 3s are found in oily fish: salmon and sardines, even if they are canned, and omega 6s in seed oils. Walnuts and other dried fruits are also contain these types of fats.
Theoats and flax seeds have soluble fibersthat drag cholesterol and reduce its levels in the body. They can be added to salads or eaten with juice. Another healthy food is soy lecithin, which helps metabolize fats, and dissolves in yogurt or milk. And, of course, the FEC recommends consuming a lot of fruits and vegetables, which add fiber to the diet.
