Nutrition: Tricks to control cholesterol

Nutrition: Tricks to control cholesterol

Hypercholesterolemia or high cholesterol It is a disease that affects a large part of the population (20% between 35 and 64 years). The body needs cholesterol to make hormones, bile acids, vitamin D, etc., but if the LDL (bad cholesterol) increases in the blood, it accumulates inside the arteries, making it difficult to pass, and can lead to cardiovascular disease. .

A series of changes in diet can help you reduce bad cholesterol and increase good cholesterol.

Avoid in your diet. Saturated fats found in foods of animal origin such as liver, offal, seafood and whole milk and some vegetable oil such as palm and trans fatty acids, present in processed foods such as pastries.

It includes. Foods rich in soluble fiber, such as oatmeal or legumes. Also fruits, vegetables, fish rich in Omega 3, food high in antioxidants, such as oranges, nuts, green tea and light meats, such as chicken and turkey.

200 mg / dl of total cholesterol It is the borderline border of healthy. Below, it would be desirable. From 200 to 239, he is considered tall, having to take care of himself. From 240 it is very high and dangerous.

Fish and seafood: which one to choose?

Fish has become an indispensable food to reduce high cholesterol. But not all fish and shellfish are suitable.

Fish. White fish without heads or viscera such as hake, monkfish or sea bream, and blue fish such as salmon, tuna, emperor, rich in Omega 3 fatty acids that helps reduce bad cholesterol and raise good cholesterol are recommended. Avoid fish viscera and roe.

Seafood If you want to lower cholesterol, avoid mussels, clams, cockles, squid ... and never suck the heads that is where most of the cholesterol is concentrated.

Oatmeal: functional and nutritious

It contains a high content of soluble fiber that binds to bad cholesterol and manages to eliminate it instead of allowing it to accumulate in the arteries. Not all products that have oatmeal help lower cholesterol. Consume it in flakes (about 75 g daily) or oat bran (40 g).

Eggplant, great ally

Have you seen that when you cook eggplants they absorb all the oil? Well, it does the same with cholesterol. Thanks to its fiber, it attracts fat molecules and through its cholagogue effect, it helps the expulsion of gall bladder juices. To make it more effective, eat it cooked and whole, with its skin and seeds.


Papillote, steam, cooked, oven or grill are better than fried, battered and breaded.

INFO In addition to a healthy diet, cholesterol can be lowered by changing other habits such as quitting smoking or drinking alcohol and exercising.


Walnuts contain alfalinolenic acid, a type of Omega 3, which increases HDL (good) cholesterol and lowers LDL. In addition, it favors the elasticity of blood vessels, prevents clot formation and lowers high blood pressure. Take them in delicious dishes, like this California Nuts proposal.

Beat 2 tablespoons of tahini, the juice of a lemon, 2 teaspoons of soy sauce and a pinch of sugar and grated ginger; soften with water. Moisten the rice paper wrappers and fill with chicken, avocado, watercress and nuts. Serve with the sauce and nuts.