The increase in cholesterol and triglycerides is usually closely linked to excess weight, abuse of certain foods and sedentary lifestyle. In fact, a bad combination of certain foods or harmful lifestyle habits are the main reason for hypercholesterolemia and hypertriglyceridemia.
We want to help you lead a healthier and more balanced life, so, here is an article with a list of the best foods to lower cholesterol and triglycerides. If you want to reduce your cholesterol in a short time and see how your quality of life increases, keep reading this article and start introducing these ingredients into your diet.
Cholesterol and high triglycerides: causes and symptoms
Although we have already summarized some of the main reasons why cholesterol and triglycerides increase, we will explain in detail below why cholesterol and triglycerides are such important fatty substances and why they should be controlled.
Difference between cholesterol and triglycerides
Cholesterol and triglycerides are two types of fats that our body requires for proper functioning. However, for good health, the levels of these fatty substances should be moderate, since otherwise many health problems can arise for the individual.
Although both are fats that travel through the blood, the difference between cholesterol and triglycerides is that while cholesterol is essential for the production of hormones, vitamin D and bile acids, the main function of triglycerides is to reserve and offer energy .
However, both types of fat come from the liver and, therefore, are closely linked to the food we eat. We can say, then, that its increase is directly proportional to our food consumption.
Cholesterol and high triglycerides: symptoms and causes
As we have said in the previous section, the main reasons why cholesterol and triglycerides increase have to do in the first place with eating and living habits. However, we must also consider the importance of genetic conditions. The main causes of the increase in cholesterol are:
- Overweight or Obesity
- Diseases such as eating disorders
- Abuse of high fat foods
- Family background
In the case of triglycerides, the increase in these fats is due to poor diet. Meals with many carbohydrates such as sweets, bread or processed foods as well as excess alcohol and tobacco are the main causes of the increase in this fat. On the other hand, some of the symptoms that can cause these disorders are:
- Very swollen abdomen and belly
- Ringing in the ears
- Swelling and tingling in the extremities
- Small balls of fat in various areas of the skin
- Dizziness and balance problems
If you wonder what the consequences of cholesterol and high triglycerides are, you should know that the greatest risk of increasing these fats is cardiovascular problems. As they circulate through the blood, fats accumulate in the arteries until they are clogged or harden their walls. From there, diseases such as atherosclerosis, hypertension, thrombosis and heart attacks occur.
Cholesterol tends to increase after 20 years in women and reaches its highest level between 60 and 65 years, mostly due to the effects of menopause. In men it reaches its highest level at 50 years and, generally, tends to fall from that age.
How to lower cholesterol and triglycerides
First of all, if you suspect that you have high cholesterol and triglycerides, it is important that you go to the doctor to get the diagnosis from a specialist. However, from a COMO, we present some rabbits and habits that you should follow to lower cholesterol and triglycerides:
- Take care of your weight: as we have said, cholesterol and high triglycerides and weight are closely linked, so make sure you maintain a weight according to your height. For this you can take control with a nutritional chart or with your doctor.
- Include green foods in your daily diet: it is well known that green foods are rich in iron, vitamins and minerals; but they also contain Omega 3 and fiber that help control cholesterol and triglycerides. In addition, they are also very beneficial for the digestive system.
- Decrease consumption of carbohydrates and processed foods: fast foods are great enemies of healthy eating, as they are an important source of cholesterol and triglycerides.
- Increase the consumption of fruits: fruits are a magnificent source of energy for our body, so do not hesitate to include it in your diet. Once you get used to replacing the candy with a fruit, you will not feel the need for dessert.
- Exercise: you do not need to enroll in a gym, a few daily walking accounts of about 30 minutes will help your body burn excess fat, oxygenate your body and keep the circulatory system active. If you prefer, you can also bet on exercising at home; a very beneficial routine that you will not regret.
- Comply with your medical check-ups: in some cases, the increase in cholesterol and triglycerides requires medical treatment for greater effectiveness. Also, if you have had problems with these fats before, you should keep an annual check to avoid serious problems in the long run.
Foods to lower cholesterol and triglycerides
Meet, below, the best foods to lower cholesterol and triglycerides:
Fruit to lower cholesterol
Some of the best fruits to lower cholesterol and triglycerides are grapes, strawberries, pears, apples, orange and tangerines. Most fruits significantly reduce bad cholesterol levels, as they promote their elimination to help maintain a strong and healthy heart.
Animal protein to lower cholesterol
Certain animal protein is essential to maintain a balanced diet and, in turn, control cholesterol and triglyceride levels. Eat egg white, white meat such as chicken or turkey and white or blue fish. Monkfish, tuna or salmon are examples of the foods that you can and should consume.
Cereals to lower cholesterol
Cereals such as oats, quinoa or barley are also very beneficial for health due to their high fiber components. In fact, there are no natural cereals that are harmful to cholesterol and triglyceride levels, so do not hesitate to ingest this food. You can also consume rice, potatoes, bread, etc. But always in moderation.
Vegetable protein, legumes and nuts for cholesterol
To lower cholesterol and triglyceride levels you should also consume vegetable protein from soybeans and legumes such as chickpeas and lentils, which are very favorable for the control of these fats. Do not hesitate, in addition, to include in your diet nuts such as almonds and walnuts, great allies for the health of blood vessels.
Forget vegetable oils, avocado, sesame, etc. They are also very beneficial for our cardiovascular health, since being food extracted from plants do not contain substances harmful to cholesterol and triglyceride levels.
Prohibited foods for cholesterol and high triglycerides
In the same way that we have talked about the best foods to lower the levels of these fats, we present a list of prohibited foods for cholesterol and high triglycerides. These are the ingredients you should not consume:
- Red meat: if you have cholesterol and high triglycerides you should avoid red meat, as they contain many saturated fats. The same goes for most sausages.
- Seafood: While it is true that there are shellfish favorable for cholesterol such as shrimp tail and prawn, most ingredients are very harmful. Avoid eating mussels, cockles, shrimp heads, etc.
- Butter: Butter is perhaps the worst enemy of cholesterol and high triglycerides. If you have this problem, completely eliminate butter and butter from your diet.
Whole dairy products: high-fat cheeses, yogurts and whole milk are also very harmful to the health of those individuals who have high cholesterol, so try to eliminate them from your diet.