How should you eat to control high cholesterol?


Learning to eat better is a determining factor in controlling high cholesterol. Do you know the keys to a good diet? Discover a series of recommendations.

Cholesterol is a substance present in all cells of our body and is essential for many physiological processes. However, its excess is harmful. Do you know how you should eat to control high cholesterol?

Hypercholesterolemia doubles the risk of having a heart attack or stroke. Given this, the strategy is always to reduce the consumption of foods rich in cholesterol. However, taking into account that 90% of the cholesterol in our blood does not come from food but from our own organism, it is an unnecessary and sometimes counterproductive action.

How to eat to control high cholesterol

Do not remove cholesterol from your diet

Yes, you read it right. It’s about doing the exact opposite of what you thought. Our body regulates cholesterol through negative feedback mechanisms, that is, the more cholesterol has less manufactures. However, endogenous production can only be stopped by an increase in cholesterol from the diet.

In fact, when it is low, a series of processes are activated to increase its production. However, you should be careful when choosing foods with cholesterol since some of them are harmful due to other circumstances. In this sense, the egg can be a good alternative.

Eat foods rich in omega 3 and omega 9

Eating foods rich in omega 3 can help control high cholesterol levels.

Omega 3 and omega 9 inhibit the production of cholesterol. In addition, omega 3 also reduces the synthesis of those proteins that transport it to the arteries and helps eliminate already formed cholesterol plaques. The omega 9 can be obtained easily through foods such as olive oil.

However, omega 3 is oxidized by heat and, therefore, it is very difficult to obtain it from our diet. The only way to guarantee an adequate contribution is from supplements. Remember to choose those that guarantee a correct absorption and a low presence of contaminants.

Reduce consumption of high GI carbohydrates

Insulin is capable of activating the mechanisms necessary to increase the synthesis of cholesterol. Therefore, it is essential to avoid the consumption of those foods that increase their production. These are, fundamentally, the so-called high glycemic index carbohydrates.

Eat foods that can increase HDL protein

Consuming foods capable of increasing HDL protein prevents cholesterol from building up in the arteries.

HDL is the English acronym for “high density protein.” Although it is not a type of cholesterol (there is only one cholesterol) but a transporter of the same, in the blood tests it appears as “HDL cholesterol” and is commonly known as “good cholesterol”.

Its function is essential to keep our cholesterol levels at bay, since it is responsible for transporting it to regions that can use it or eliminate it. Therefore, increasing the consumption of foods capable of increasing HDL levels is a fundamental measure.

Consume probiotics

Lactobacillus Reuteri has been shown to be effective in the treatment of hypercholesterolemia by increasing the elimination of bile salts through the intestine. When this occurs, the body increases the use of cholesterol for the formation of new salts and, therefore, reduces blood cholesterol levels.

To be effective, probiotics must contain at least 10 × 6 CFU, be of human origin and reach and remain active in the intestine.

In short, far from avoiding cholesterol in the diet, the key is to act on endogenous synthesis. To do this, we must reduce the consumption of the food that activates it and increase the consumption of those who manage to increase their transport to regions capable of using or eliminating it.


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