Cholesterol, tips to reduce it

Cholesterol in itself is not bad, on the contrary, it is a natural fat necessary for the normal functioning of our body. However, cholesterol can become a cardiovascular risk factor when blood levels are too high.

If you need to lower your cholesterol levels, there are different guidelines to follow that affect your lifestyle, diet and physical exercise.

Tips for lowering cholesterol: Cholesterol-rich foods

• Limit egg consumption to 3 times a week.
• Reduce consumption of offal (liver), lard, butter, cream, industrial pastries, pastries, pâté, seafood…

Foods rich in saturated fats

• Avoid sausages (chorizo, salami, salami, sausage), full-fat dairy products, fatty meat (sausages, sausages, sausage, etc.), butter, pâté, etc.

Avoid fast food, pre-cooked and fried foods.

Unsaturated fats

• Promote the consumption of oily fish (trout, salmon, tuna, sardines) for their omega-3 content.
• Promote the consumption of raw nuts as a rich source of heart-healthy fats.

Dietary fibre

• Include 5 portions of fruit and vegetables a day.
• Include wholemeal foods (rice, pasta, bread, biscuits, breakfast cereals, barley, oats).
• 3-4 servings of legumes per week (chickpeas, beans, lentils, broad beans).

Healthy cooking

• Encourage steaming, baking or grilling.
• Avoid fried foods, battered foods, etc.

Lifestyle habits

• Avoid smoking, as this habit reduces the levels of "good" HDL cholesterol.
• Control alcohol consumption.
• Losing weight if you are overweight can help lower LDL-cholesterol levels. Physical activity
• Regular physical activity is recommended for everyone. It can help raise HDL levels and lower LDL levels, and is especially important for people with low HDL levels.

Healthy diet for cholesterol control
Here is a healthy and balanced diet for your heart.

Breakfast

Skimmed milk with 30g of wholegrain cereals.
1 tangerine.

Mid-morning

Small ham sandwich.
A herbal tea.

Lunch

Aubergine stuffed with tuna and vegetables.
1 grilled chicken breast fillet with sautéed mushrooms.
1 slice of pineapple.

Snack

1 Yoghurt with oatmeal

Dinner

Mixed salad
Grilled sardines with boiled potato
1 kiwi