High cholesterol is a condition that puts heart health at risk. Found in the blood, this substance can cause health conditions, including strokes, coronary artery disease, and heart attacks.
“If their blood levels rise they produce hypercholesterolemia. It has been shown that people with blood cholesterol levels of 240 have twice the risk of suffering a myocardial infarction than those with figures of 200″indicates the Spanish Heart Foundation.
A balanced diet is a key factor in lowering high blood cholesterol. Medline Plus, website of the United States National Library of Medicine, points out some key tips to keep in mind if you want to regulate this substance. It is important to follow medical recommendations to avoid health complications.
First of all, it is important to moderate the consumption of salt. According to the Library, the maximum should be 2,300 milligrams, which is equivalent to a teaspoon of salt per day.. All the salt that is consumed in different forms must be taken into account, such as the salt that is added to the preparation of meals and that which is present in products.
About this Medline Plus It clarifies that “Limiting salt will not lower cholesterol, but it can lower the risk of heart disease by helping to reduce blood pressure.” Mayo Clinic provides some recommendations on how to limit your consumption:
- Eat fresh foods: fruits and vegetables are characterized by their low sodium content. Experts recommend eating fresh meat, rather than eating those preserved, such as sausages and ham.
- Verify that frozen meats are not prepared with solutions that contain sodium. Also, when buying processed foods, choose those that have the label “low sodium”. Avoid choosing products that are already seasoned.
- Replace salt with other options: Although salt is one of the most used to season foods, it can be replaced by using fresh or dried herbs, spices or citrus juice. It would be much healthier to completely eliminate salt in the preparation of some meals like soups, broths, etc.
Second, it is important to moderate alcohol consumption, because it contributes to weight gain. And it should be noted that being overweight is one of the risk factors for having high levels of cholesterol in the blood.
“Too much alcohol can also increase your risk of heart disease, because it can raise your blood pressure and triglyceride level,” adds Medline Plus.
Thirdly, care must be taken with the fats that are included in the daily diet. Choose healthy fats and restrict saturated and trans.
Saturated fat is harmful to health as it is one of the factors that most increases bad cholesterol in the blood. Foods that include it are dairy products, chocolate, baked goods, fried foods, and processed foods.
Along the same lines, trans fat, in addition to increasing bad cholesterol, decreases good cholesterol. Some of the foods that include it are margarine, crackers, among others.
To replace these fats, especially when preparing food, olive oil is a great option. “You can sauté vegetables in olive oil, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter to spread meat or as a sauce to dress bread”experts recommend Mayo Clinicnon-profit organization dedicated to clinical practice, education and research.