Although genetic characteristics determine the level of cholesterol in our body, we can control or reduce the cholesterol in our blood through what we eat. The first thing Internal Medicine suggests, after detecting a case of high cholesterol, is a change in diet.
A low-fat diet rich in fruits, vegetables, legumes, whole grains, semi-skimmed milk and fish, especially blue fish, is recommended. Salmon, sardines or mackerel, for example, have a high content of Omega 3, an element that helps reduce cholesterol and is also anti-inflammatory and has antithrombotic properties, which also reduces the risk of suffering from coronary or cerebral vascular disease. It is also advisable to consume nuts, especially walnuts, since they also contain Omega 3.
In addition, it is much better to avoid fried foods and boil, roast or grill them. Also avoid sausages and red meats, it is preferable to eat chicken or turkey without skin. Consume virgin olive oil and avoid excessive vegetable oils (coconut, palm, palm kernel). Cheese should not be abused and butter, commercial sauces, precooked foods, sugary drinks, high alcohol content and salty snacks should be eliminated.
Natural food supplements combined with an optimal diet help to reduce the absorption of LDL cholesterol, a type of cholesterol that accumulates in excess in the arteries. The consumption of 2.5 grams of plant sterols can reduce LDL cholesterol by up to 15%. Others, such as monacolin K, a natural component of red yeast rice, or Lactobacillus platarum, regulate cholesterol both in the body and in the diet.