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Adopting a balanced diet is essential when you want to avoid raising your cholesterol levels. But according to new recommendations from the British Public Health Service, 4 specific types of foods could help reduce it. Add to your menu now!
In France, 20% of adults have high or even very high cholesterol levels (hypercholesterolemia), according to the French Cardiology Federation. A public health problem when we know that excess cholesterol can lead to myocardial infarction, stroke, or any other cardiovascular disease.
Reduce your consumption of foods that are too fatty
Fortunately, healthy and dietary measures can prevent or treat the risk. It is therefore recommended to reduce your consumption of fatty foods, particularly those that contain saturated fats. And consume foods that contain unsaturated fats.
According to the National Health Service, there are also 4 specific foods that can help reduce this problem.
Fatty fish
Rich in omega-3 fatty acids, certain fish are particularly beneficial for heart health: anchovies, herring, mackerel, salmon, sardines, swordfish and trout.
For what ? Because omega-3 fatty acids constitute a family of fatty acids necessary for the development and proper functioning of the body, but which our body does not know how to produce. Omega-3s can nevertheless be made from their precursor if they are supplied through food., specifies the National Agency for Food, Environmental and Occupational Health Safety (Handles).
Whole grains
Whole grains are found in the seeds of cereal plants such as wheat, barley and rye when minimally processed. Preserving all three parts of the grain provides them with a wide variety of nutrients, useful in reducing the risk of heart disease. You will find these whole grains in whole grain bread, unsweetened breakfast cereals, or even versions of whole grain pastas or flours.
Nuts and seeds
Nuts and seeds, rich in unsaturated fats, are also beneficial to your cholesterol-lowering diet. These contain fiber which can help block the absorption of some cholesterol into the bloodstream from the intestine. But also protein, vitamin E, magnesium, potassium, and other nutrients good for health. In addition, snacking on them will prevent you from reaching for much fattier snacks.
Fruits and vegetables
By opting for five servings of fruit and vegetables per day, you are naturally increasing your fiber intake, some types of which directly target bad cholesterol levels. The health authority therefore advises to favor broccoli, eggplant, apples, strawberries, prunes… and to supplement this with legumes such as beans, peas and lentils.