Low density lipoproteins (LDL), also known as “bad cholesterol”, oxidizes and is deposited in the arterial walls, where it builds up and forms plaque. These formations can break and circulate through the bloodstream, eventually obstructing an artery and producing a heart attack or a stroke. On the other hand, high density lipoproteins (HDL), commonly known as “good cholesterol”, does not allow LDL from food to reach the liver, thereby impeding its accumulation in the arteries.
Here are a few recommendations to manage your cholesterol levels, and thereby lower your risk for cardiovascular disease, while improving your overall health:
- Increase your good cholesterol through physical exercise.
- Eat foods rich in Omega 3 and 6, such as blue fish and dried fruit.
- Slow the absorption of bad cholesterol with foods rich in fiber, such as vegetables, legumes, whole grain, and fruit (without abusing it).
- Avoid foods with bad cholesterol rich in saturated fats, present in butter, red meat, egg yolks, lunchmeats, cheeses, and processed foods, because these elevate cholesterol in the bloodstream.
- Do not exceed the total recommended amount of cholesterol (220 ml/dl)
Nonetheless, specialists advise that the increase in cholesterol does not depend so much on the intake of too much bad cholesterol, but on the total intake of fat. This means that we should limit our daily intake.
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