Expert explains associated diseases, which foods help to control cholesterol and what should be avoided
Cholesterol is a lipidic substance naturally present in body and animal foods. It is essential for vital functions, such as the production of cell membranes, steroid hormones (including sexual) and vitamin D.
However, when in excess of blood, it becomes an enemy of health. The accumulation of fat in the arteries is directly connected to serious diseases, warns dr. Thiago Garcia, a doctor specialized in sports nucleology, obesity and weight loss.
Diseases associated with high cholesterol
According to the expert, the risks go far beyond a simple imbalance in the blood tests. Among the main consequences there are:
- Atherosclerosis: Training of fat plates in the arteries, reducing blood flow.
- Cardiopathy: Restructuring of the coronary arteries, which can cause angina (chest pain) and heart attack.
- Race (race): Block of arteries that irrigate the brain.
- Peripheral arterial disease: Leg pain and increased risk of amputations due to the accumulation of plates.
- Pancreatitis: High levels of triglycerides increase the risk of inflammation in the pancreas.
- Xanthomas: Lipid deposits under the skin.
- Bile calculations: Excess cholesterol in bile contributes to bile calculations.
What to eat to keep cholesterol under control
The good news is that food plays a key role in prevention. Dr. Thiago Garcia lists the main allies:
- Oats: Rich in soluble fibers (betaglucana), it helps to reduce LDL cholesterol (bad).
- Legumes: Beans, lentils and peas provide thin fibers and proteins.
- Fruit and vegetables: Apples, pears, strawberries, broccoli, carrots and spinach bring fiber and antioxidants.
- Fish full of omega-3: Salmon, sardines, trout and tuna help to balance the levels of fat in the blood.
- Oil seeds and seeds: Walnuts, almonds and seeds offer healthy fats.
- Olive oil oil: Beneficial source of monounsatured fat.
- Wholemeal cereals: Bread, pasta and full rice increase fiber consumption.
What to avoid
On the other hand, there are foods that should be limited or eliminated by the routine, since they favor the increase in cholesterol and triglycerides:
- Saturated fat: Large meats, lactiero -Caseari products, butter, rinses and fried foods.
- Trans fat: Present in fast food, industrialized and products with “partially hydrogenated fats”.
- Refined sugars: Elected drinks, desserts and products with a high sugar content.
- Ultra elaborate foods: Rich in sodium, sugars and bad fats.
- Refined carbohydrates: White bread, rice and ordinary pasta.
- Alcohol: Excessive consumption increases triglycerides and contributes to weight gain.
“Furthermore, foods rich in saturated fats, such as fat meats and lactiero products -whole -chair, should be replaced by healthier options such as lean birds, fish, dairy products -casear with low fat and sources of protein vegetables such as beans and vegetables”, explains the expert.
Essential care
The maintenance of healthy cholesterol levels requires more than dietary adjustments. “This includes a balanced diet, rich in fiber and poor in saturated and trans fats, as well as regular exercise. In some cases, the doctor can be prescribed to help control cholesterol levels,” says Thiago Garcia.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
