Diet is the main pillar for controlling cholesterol levels, even in people who have a genetic tendency to have high cholesterol.
Food can help lower cholesterol in a variety of ways. some are rich fiber soluble Which binds to cholesterol and supports its removal through the intestine, thus preventing it from getting into the blood. other sources healthy fats (polyunsaturated) that directly lowers LDL, the harmful particle that carries cholesterol and causes it to build up in the arteries, leading to arteriosclerosis. some include sterols why plant stanolsWhich prevent the body from absorbing cholesterol.
from the experts Harvard University have selected Foods Most effective in reducing cholesterol quickly and effectively. In addition to including them in your diet, it is important Reduce saturated fat and eliminate trans fat from the diet. These types of fats cause the liver to produce more cholesterol and recent studies show that the most harmful are trans fats. So limit red meat, sausage and whole dairy; And avoid processed, pre-baked products, pastries and industrial pastries.
For cholesterol-rich foods, Oddly enough, the level decreases in comparison with the already mentioned fats. This is because there is a limit to the amount of cholesterol that we can absorb on a daily basis, and once it is reached, our body releases the rest. On the other hand, this doesn’t happen with saturated and trans fats: No matter how much you eat, they get absorbed and then the liver turns them into cholesterol. Even then, advice is to have less than 300 mg of cholesterol a day (It is found in meat, fish, shellfish, dairy products and eggs).
about sugar and white flour, They raise blood sugar rapidly, causing you to produce too much insulin. And this hormone, when it has already supplied the cells with glucose, gives the order to convert “what’s left” into fat. This process occurs in the liver, increasing triglycerides, which are a type of fat.