Discover some ideal foods to add to your diet and improve your health
People with high cholesterol should focus on a healthy, regulated diet, preferably avoiding high-fat foods. However, it is important to note that not all fats are harmful to your health, and many people facing the challenge of controlling cholesterol can benefit from including foods rich in healthy fats in their diet.
“An inadequate diet, rich in saturated fats, trans fats, simple carbohydrates and low in fibre, can lead to an increase in cholesterol”, warns Joana Lucyk, master in Nutrition at UnB. Keeping this in mind, we have compiled a list of top foods that will help you reduce your bad cholesterol level and lead a healthier life. Watch!
1. Avocado
OR avocado It is an excellent source of monounsaturated fats, especially oleic acid. These fats are known to reduce LDL cholesterol (considered bad), while increasing HDL cholesterol (considered good). Furthermore, avocado contains soluble fibre, which helps reduce the absorption of cholesterol in the intestine, helping to reduce cholesterol levels in the blood.
2. Walnuts
Walnuts are rich in unsaturated fats such as omega-3 fatty acids and alpha-linolenic acid. Omega 3 fatty acids have anti-inflammatory properties and are able to reduce the formation of blood clots, improve circulation and protect the blood Heart.
3. Pisces
Fish such as salmon, tuna and sardines are sources of fatty acids Omega 3such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which reduce inflammation in the body, improving cardiovascular health and reducing the risk of plaque buildup in the arteries.
4. Extra virgin olive oil
Extra virgin olive oil is rich in monounsaturated fatty acids, especially oleic acid. These healthy fats help you reduce LDL cholesterol and protect the cardiovascular system. Furthermore, olive oil is rich in antioxidants with anti-inflammatory and protective properties.
5. Chia seeds
Chia seeds are a source of soluble fiber, omega 3 fatty acids and antioxidants. Soluble fiber helps reduce LDL cholesterol, while omega-3 fatty acids contribute to heart health by reducing inflammation and the risk of heart disease.
6. Coconut oil (in moderation)
Coconut oil mainly contains lauric acid, according to professor and nutritionist Edis Rodrigues Júnior, the fat in coconut oil increases HDL levels. “In this respect it is very good for the body.” However, it must be consumed in moderation thanks to its high calorie and saturated fat content. Therefore it is important not to exaggerate with consumption.
7. Flaxseeds
Flaxseeds are an excellent source of soluble fiber, omega-3 fatty acids, and lignans, which are antioxidants. Soluble fiber helps reduce cholesterol LDL, while omega-3 fatty acids promote heart health by reducing inflammation and keeping arteries healthy.
Source: Terra
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