March is National Nutrition Month in the United States, making it the ideal time to remember that in most cases, good health is tied to good eating habits. The right foods and portions help us control and even eliminate diseases and risk factors such as diabetes, hypertension and high cholesterol.
In the case of high cholesterol, patients have no symptoms, so it is very important to go to the doctor regularly and do the corresponding tests to find out what our cholesterol levels are. According to the American Heart Association, the ideal is to have 200 mg / dL, an HDL or good cholesterol level of 60 mg / dL and above, and an LDL or bad cholesterol level of less than 100 mg / dL. The good news is that if we play an active role and make changes to our diet, we can control our numbers and thus protect our health.
These are some of the foods that experts recommend to lower cholesterol levels:
• Apples, grapes, strawberries, and citrus: These fruits contain large amounts of pectin, a type of fiber that lowers bad cholesterol.
The benefits of the apple.
• Fatty or blue fish: Eating fish such as salmon, mackerel, tuna, mackerel and sardines, among others, rich in omega 3, helps reduce LDL levels and lowers triglycerides found in the bloodstream..
• Soy Products: Consuming 25 grams of milk, tofu, or soy beans a day can reduce bad cholesterol by 10 percent.
• Whole Grains: The soluble dietary fiber in oats, barley, and other whole grains helps lower cholesterol. Nutrition experts recommend that the 20 to 35 grams of fiber daily to be consumed, 5 to 10 grams of soluble fiber.
• Olive oil: Its beneficial effects to lower cholesterol will be even greater if you choose extra virgin oil. The oil is less processed and has more heart-friendly antioxidants.