2023-08-26 23:30:00
Cholesterol is a waxy substance found in every cell in the body that is needed to make hormones, vitamin D, and other substances that help digest food.
This is found in various foods of animal origin, although the same body also produces it. However, having it in excess can bring serious complications to the human body.
High cholesterol levels can induce heart disease. | Photo: Getty Images
According to Medline Plus, a site of the United States National Library of Medicine, when you have too much cholesterol, it combines with other substances and plaque can form, which sticks to the walls of your blood vessels, causing it can narrow or even block arteries.
Finally, there is very low-density lipoprotein, also known as VLDL, which can also contribute to plaque buildup in the arteries, but unlike the other, this one is very low-density and carries triglycerides.
What are triglycerides?
Elevated triglycerides generate cardiovascular complications. | Photo: Getty Images
On the other hand, triglycerides are a type of fat found in the blood and initially stored in fat cells to later be released through hormones and thus obtain energy between meals.
Having high triglycerides can lead to hardening of the arteries and thickening of the artery walls, a situation that increases the risk of stroke. “High triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke, including obesity and metabolic syndrome,” says Medline Plus.
Foods to lower cholesterol and triglycerides
Diet is essential to combat high levels of these substances. | Photo: Marilyna
Diet is a fundamental part of being able to maintain a good balance of triglycerides and cholesterol, since eating healthy will prevent complications in these two aspects. In addition, there are certain foods that are recommended to combat the high presence of these substances in the body.
The Spanish Heart Foundation indicates that a diet low in calories and saturated fat should be followed if the goal is to improve cholesterol and triglyceride levels. In this sense, he made a list of some foods that help in this task and that, in addition, will also control blood sugar and have other benefits for the human body.
Dairy: Milk, yogurt, skimmed and low-fat cheeses. Meats: Lean and skinless poultry. It is recommended to remove the visible fat from the meat.Fish of all kinds: The Foundation recommends eating them at least three times a week, cooking them in a dietetic way and avoiding frying.Legumes: Chickpeas, lentils, peas, broad beans and dry beans.Cereals : Rice, couscous, Maria-type biscuits, flour, semolina, pasta, toasted biscuits, toasted sugar-free corn cereals.Fruits and vegetables: All the variety you want, distributing them in five daily servings.Fats: Olive oil, preferably virgin. Egg: Two or three units a week. Drinks: Water and sugar-free soft drinks. Also, it is important to avoid alcoholic beverages.
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