{"id":8462,"date":"2022-02-12T16:45:47","date_gmt":"2022-02-12T16:45:47","guid":{"rendered":"https:\/\/www.eladiet.com\/?p=8462"},"modified":"2023-05-17T16:16:21","modified_gmt":"2023-05-17T16:16:21","slug":"cholesterol-tips-to-reduce-it","status":"publish","type":"post","link":"https:\/\/www.eladiet.com\/en\/cholesterol-tips-to-reduce-it\/","title":{"rendered":"Cholesterol, tips to reduce it"},"content":{"rendered":"\n<p>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.<\/p>\n\n\n\n<p>If you need to lower your cholesterol levels, there are different guidelines to follow that affect your lifestyle, diet and physical exercise.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Tips for lowering cholesterol:<\/strong> <strong>Cholesterol-rich foods<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Limit egg consumption to 3 times a week.<\/li>\n\n\n\n<li>Reduce consumption of offal (liver), lard, butter, cream, industrial pastries, pastries, p\u00e2t\u00e9, seafood\u2026<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Foods rich in saturated fats<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avoid sausages (chorizo, salami, salami, sausage), full-fat dairy products, fatty meat (sausages, sausages, sausage, etc.), butter, p\u00e2t\u00e9, etc.<\/li>\n<\/ul>\n\n\n\n<p>Avoid fast food, pre-cooked and fried foods.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Unsaturated fats<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Promote the consumption of oily fish (trout, salmon, tuna, sardines) for their omega-3 content.<\/li>\n\n\n\n<li>Promote the consumption of raw nuts as a rich source of heart-healthy fats.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Dietary fibre<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Include 5 portions of fruit and vegetables a day.<\/li>\n\n\n\n<li>Include wholemeal foods (rice, pasta, bread, biscuits, breakfast cereals, barley, oats).<\/li>\n\n\n\n<li>3-4 servings of legumes per week (chickpeas, beans, lentils, broad beans).<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Healthy cooking<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Encourage steaming, baking or grilling.<\/li>\n\n\n\n<li>Avoid fried foods, battered foods, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Lifestyle habits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avoid smoking, as this habit reduces the levels of \"good\" HDL cholesterol.<\/li>\n\n\n\n<li>Control alcohol consumption.<\/li>\n\n\n\n<li>Losing weight if you are overweight can help lower LDL-cholesterol levels. Physical activity<\/li>\n\n\n\n<li>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.<\/li>\n<\/ul>\n\n\n\n<p>Healthy diet for cholesterol control<br>Here is a healthy and balanced diet for your heart.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Breakfast<\/strong><\/p>\n\n\n\n<p>Skimmed milk with 30g of wholegrain cereals.<br>1 tangerine.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><br><strong>Mid-morning<\/strong><\/p>\n\n\n\n<p>Small ham sandwich.<br>A herbal tea.<br><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Lunch<\/strong><\/p>\n\n\n\n<p>Aubergine stuffed with tuna and vegetables.<br>1 grilled chicken breast fillet with saut\u00e9ed mushrooms.<br>1 slice of pineapple.<br><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Snack<\/strong><\/p>\n\n\n\n<p>1 Yoghurt with oatmeal<br><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Dinner<\/strong><\/p>\n\n\n\n<p>Mixed salad<br>Grilled sardines with boiled potato<br>1 kiwi<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &lpar;...&rpar;<\/p>\n","protected":false},"author":2,"featured_media":6494,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[368],"tags":[],"class_list":["post-8462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiovacular-wellness"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/posts\/8462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/comments?post=8462"}],"version-history":[{"count":2,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/posts\/8462\/revisions"}],"predecessor-version":[{"id":8466,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/posts\/8462\/revisions\/8466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/media\/6494"}],"wp:attachment":[{"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/media?parent=8462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/categories?post=8462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eladiet.com\/en\/wp-json\/wp\/v2\/tags?post=8462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}