8 Anti-Cholesterol Foods To Prevent And Reduce The Risk Of Cardiovascular Disease
The hypercholesterolemia which corresponds to an excess of cholesterol is accused of favoring a large part of the cardiovascular diseases. To reduce this excess and in prevention, it is recommended the consumption of certain anti-cholesterol foods, you are told more!
What is cholesterol?
First of all, remember that cholesterol is a molecule essential to the proper functioning of the body. It plays a structural role in cell membranes, is used in the manufacture of many so-called steroid hormones, such as sex hormones (estrogens, testosterone), or cortisone and aldosterone of the adrenal glands. Vitamin D, essential for calcium fixation in our bones, is also based on cholesterol.
However, an excess of cholesterol can lead to cardiovascular problems. Atheromatous plaques can form and result in aneurysms, myocardial infarctions, strokes. As you can see, hypercholesterolemia is dangerous for your health. This is why we have selected for you a list of anti-cholesterol foods to prevent and reduce this risk.
Some foods can help stabilize the level of cholesterol to some extent. Here is our selection of the main anti cholesterol foods:
The fiber apple slowing down the absorption of cholesterol
Apple pectin is an indigestible fiber that helps regulate transit, slows down the absorption of apple carbohydrates, and captures some of the cholesterol, preventing it from reabsorbing through the digestive tract. It is a fruit with many virtues. As the saying goes: “an apple a day keeps the doctor away”. But as Winston Churchill pointed out: on condition that we aim just for that!
Avocado whose omega 9 oleic acid decreases cholesterol levels
This oleaginous fruit brings both oleic acid (an omega 9 mono-unsaturated fatty acid), and linoleic acid (an essential omega-6 monounsaturated fatty acid). The first is known to lower cholesterol levels. As for the second, it all depends on the intakes of omega 3 fatty acids, because what counts is mainly the ratio between omega 6 and omega 3, the latter often in insufficient quantity.
Carrot to lower cholesterol
According to a US study, consuming 200 g of raw carrots daily would decrease cholesterol by 11%. This action would be due to the presence in the carrot of pectin, as in the apple, acting on the absorption of fat.
Nuts and their omega 6 and anti-cholesterol fibers
Remember that walnuts are oily, and that walnut oil contains omega 9 fatty acids, rather beneficial, but also omega 6 fatty acids. Whole nuts also contain plant fibers that naturally help to lower cholesterol. Overall, it is recommended to consume nuts to lower cholesterol levels and to prevent the risk of type 2 diabetes.
Watermelon, grapefruit and tomato rich in lycopene, which would reduce cholesterol
These 3 fruits are rich in lycopene, a pigment that gives the red or orange color of many fruits and vegetables, and that has antioxidant activity. Lycopene would reduce cholesterol, lower blood pressure, reduce blood pressure, reduce the risk of thrombosis, and prevent the onset of type 2 diabetes. Not only are these fruits delicious, they also consume them Is good for your health.
The kiwi that lowers the “bad cholesterol”
Kiwi has many virtues. It would have beneficial effects on the “good cholesterol” level by increasing it, decreasing the level of “bad cholesterol”, and by the presence of vitamins C and E, would have an antioxidant action.
Lentils and all dried fruits and vegetables that slow down the absorption of cholesterol
Do not forget them! Because they have a potent frenzied action on the absorption of cholesterol by the body. Let’s enjoy it!
Should certain foods be avoided to limit cholesterol?
Much has been said about so-called saturated fats, suspected of helping to raise the cholesterol level, to the point of turning them into real scarecrows, the terror of small children and their parents. The truth is that everything is matter of quantity. Foods rich in saturated fat (present in red meat, butter, cheeses, sausages, pork fat, goose, duck) are not to be eliminated, since they can represent up to 50%. Simply reduce your amounts of foods rich in saturated fatty acids and favor rather anti-cholesterol foods.
It is also good to add oils and margarines that are rich in omega 3 or omega 9 fatty acids, favorable, and it is simple to cook with them. Let’s use olive or groundnut oils, rapeseed oil and, conversely , use sunflower, corn or soybean oils too rich in omega 6 fatty acids, sparingly.
Do not deprive yourself of anti cholesterol foods!
In conclusion, promote anti cholesterol foods, vary the pleasures by eating fruits, vegetables, fresh or dried. This falls well, these are foods friendly to eat. They will be consumed by savoring them and tasting them, according to their desires, and not because of nutritional recommendations tending to evolve into new morals.
Eating food is not the same as eating what is good on the palate. The restriction leads to frustration, cracking, guilt, and the vicious circle does not end.
It is by listening to one’s body and intuitions that one can have a diversified diet and fulfill one’s needs, often without even realizing it!