What to eat to reduce cholesterol?

Cholesterol is a substance that is responsible for producing acids in the bile to separate healthy fats from unhealthy ones. In addition, it helps produce vitamin D, essential for the care of bones, teeth and skin.

There are two types of cholesterol: LDL, low density, which can be considered bad because it accumulates in the arteries and can cause heart problems; and HDL, high density, considered good because it cleanses the body, ridding it of excess bad cholesterol.

To be healthy and to avoid diseases we must keep these two types of cholesterol in their adequate levels, which would be: LDL, below 100 mg per deciliter of blood; HDL, above 60 mg / dl.

Would be very important you make changes to your diet now, including these foods:

Olive oil. Extra virgin olive oil contains a high concentration of antioxidants that help reduce bad cholesterol without reducing the presence of good. Eat it raw as a dressing.

Fruits. They are rich in fiber, which helps clear LDL cholesterol from the blood, and in plant sterols and stanols, also called photo-stanols and phytosterols, which help block the absorption of cholesterol in the small intestine without affecting LDL cholesterol levels.

Nuts. Nuts, hazelnuts, almonds, peanuts or pistachios all contain polyunsaturated fatty acids that help reduce bad cholesterol levels. A handful of about 40 grams a day is more than enough.

Blue Fish. They contain omega 3 fatty acids that help reduce LDL cholesterol and triglyceride levels in the blood. You must consume minimum two servings per week.

Iberian Ham. Like olive oil, it contains antioxidants that help reduce bad cholesterol levels.

Eggplant. Absorb bad cholesterol like a sponge if you take it whole and cooked, with its skin and its seeds. It contains chlorogenic acid, an antioxidant that helps prevent LDL cholesterol from oxidizing.

Tomato. The tomato is rich in lycopene, an antioxidant that prevents cholesterol from oxidizing. In addition, researchers at the University of Kyoto have discovered that it helps to stop dyslipidemia or increase the bad cholesterol in the blood.

Vegetables. Thanks to their fiber content, they increase good cholesterol.

Avocado. Rich in monounsaturated fatty acids that help raise good cholesterol levels.

Grapes. Its high content of polyphenols help raise good cholesterol.

Oats. It contains a type of fiber called beta-glucan that is soluble and helps reduce bad cholesterol in a few weeks.