Diet for high cholesterol: what to eat and what to avoid

Before going to see specifically the diet to help reduce cholesterol in our body, let’s first see what it is. Cholesterol belongs to the lipid or fat family, it is one of the components of the cell membrane and is present in the blood and in all tissues. “High cholesterol” or “hypercholesterolemia” is defined as a total cholesterol value in the blood greater than 240 mg / dl.
Now let’s see which diet to follow to avoid cholesterol spikes.

Diet for high cholesterol: what to eat and what to avoid

Il pesce is the first we will talk about. Let’s start with the consumption which must be at least 2 or 3 times a week for those with problems of this type. However, it should be specified that grilled, foil or steamed cooking is to be preferred, while frying is absolutely to be avoided.
As for the clams e shellfishconsumption must not exceed once a week.

Let’s move on to nights, hazelnuts, almonds, semi from pumpkinseeds of lino etc. they are excellent food companions because they contain omega 6, a class of polyunsaturated fats known as ‘good fats’.

These fatty acids have an action directed on the production of endogenous cholesterol since they are directly involved in the biosynthesis process of this molecule.

We also have the Whole grains used in bread, pasta, brown rice, due to their higher fiber content, and in particular, oats and barley because they are rich in a form of soluble fiber, useful for reducing the absorption of cholesterol in the intestine.

Polyunsaturated vegetable oils o monounsaturated instead they are the ideal condiment for their positive effect on the increase of HDL cholesterol, the “good” one, above all the extra virgin olive oil, but also those of seeds such as sunflower, maise peanuts.

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Finally the carne can be part of the diet. The white one should be preferred, but it must derive from a lean cut and deprived of visible fat. The poultry instead it must be without skin, to prevent it from hurting us.

We must eliminate all sugars, stop drinking alcohol and smoking. Furthermore, to lower cholesterol it is recommended to do a lot of physical activity, even after eating, so as to dispose of it faster. In addition to helping the shot, physical activity also helps the mind to relax.