Raising cholesterol is easier than it seems, but lowering it requires consistency, lifestyle changes and a adequate foodMore and more people are discovering, after a simple blood test, that their total cholesterol or LDL (bad cholesterol) levels are higher than recommended. And then the questions begin: What can I eat? Is it possible to improve it with diet alone? Is it true that there are good recipes for high cholesterol?
Yes, it's totally possible. Swapping out your daily meals for healthy versions doesn't mean losing flavor; on the contrary.With small changes and well-thought-out recipes, you'll not only protect your heart, but you'll also enjoy food even more. In this article, you'll learn in detail what cholesterol is, why it affects your health, how to lower it, and, most importantly, specific and varied recipes to help you manage it every day.
What is cholesterol and why should we take care of it?
Cholesterol is a fat-like substance found in all cells of the body. It is essential for functions such as the production of hormones, vitamin D and the digestion of foodOur bodies produce their own cholesterol (endogenous cholesterol), but we also get it from eating animal products like meat, eggs, or dairy products (exogenous cholesterol).
The problem appears when blood levels exceed normal values., which can cause plaque buildup in the arteries. This buildup increases the risk of cardiovascular diseases such as heart attacks, strokes, and angina.
There are three main types of cholesterol-associated lipoproteins:
- LDL (low-density lipoproteins): Known as "bad cholesterol," it transports cholesterol from the liver to the tissues. If it accumulates, it can form plaques.
- HDL (high-density lipoproteins): "good cholesterol", which is responsible for collecting excess cholesterol and carrying it back to the liver to be eliminated.
- VLDL: related to triglycerides, also contributes to the accumulation of fats in the arteries.
Causes of high cholesterol
Cholesterol can appear due to several factors:
- Bad nutrition: excess saturated and trans fats, sausages, industrial pastries and fried foods.
- Sedentary life: Lack of exercise reduces HDL cholesterol.
- Overweight and obesity: especially if there is abdominal fat.
- Smoke: reduces good cholesterol and damages arterial walls.
- excessive alcohol: Raises total cholesterol and triglycerides.
- Genetic factors: such as familial hypercholesterolemia, which prevents the efficient elimination of LDL cholesterol.
- Hypothyroidism and other pathologies: which slow down metabolism and affect lipid elimination.
How to know if you have high cholesterol
This problem often doesn't present obvious symptoms, so the only way to detect it is with a blood test. General recommendations for when to do this are:
- Children from 9 years old, if there is a family history.
- Adults every 5 years, from the age of 20.
- People over 45, every 1 or 2 years.
When reviewing the analysis, not only should you look at the total cholesterol, but you should pay special attention to the Non-HDL cholesterol, a better indicator of cardiovascular risk, as well as triglycerides.
Normal cholesterol values
- Total cholesterol: less than 200 mg/dl (normal), 200-240 (moderately high), more than 240 (high).
- LDL: less than 160 mg/dl if there is no risk, less than 100 mg/dl if there are risk factors.
- HDL: greater than 40 mg/dl in men and 50 mg/dl in women.
Dietary keys to lower cholesterol
A diet to reduce cholesterol should be based on:
- Fruits, vegetables and vegetables: five servings a day.
- Whole grains: oatmeal, brown rice, whole wheat bread or pasta.
- Legumes: at least three times a week.
- Blue Fish: such as salmon or sardines, 2-3 times a week.
- Nuts and seeds: especially walnuts, flax and chia.
- Healthy fats: extra virgin olive oil, avocado, fatty fish.
Furthermore:
- Avoid sausages, animal fats, industrial pastries and commercial fried foods.
- Replace butter with olive oil.
- Choose low-fat or skimmed dairy products.
- Steam, bake, microwave or grill.
Easy recipes to take care of your cholesterol
1. Oatmeal with apple and cinnamon
Ideal for breakfast without added sugars.
- Whole oats (1 cup)
- Vegetable milk (almond or oat)
- Chopped apple
- Cinnamon and walnuts
Cook the oatmeal in milk, add apple and cinnamon, and finish by sprinkling chopped walnuts.
2. Mediterranean chickpea salad
- Cooked chickpeas
- Tomato, cucumber, red onion
- Olive oil, lemon, parsley
A filling and fiber-rich option that you can prepare in advance.. In addition, you can accompany this salad with lentils and avocado to increase its nutritional value.
3. Baked salmon with broccoli
- Salmon fillet
- Broccoli
- Lemon, garlic, olive oil
A classic rich in omega-3 that strengthens your heartYou can complement the dish with a cooked fish to diversify your dinner options.
4. Spinach, avocado and feta cheese wrap
- Whole wheat tortilla
- Raw spinach, avocado, tomato
- A touch of feta cheese and natural yogurt
Ideal as a light dinner or to take to workThis wrap can be an excellent complement when preparing recipes to take to work.
5. Chicken curry with brown rice
- Chicken breast, curry, coconut milk
- Onion, olive oil
- Served with brown rice
An aromatic way to enjoy chicken and add fiber to your rice. Consider accompanying the chicken with a cabbage and cauliflower garnish for a more balanced dish.
Ideas for a cardio-healthy weekly menu
Example of daily menu:
- Breakfast: Coffee + whole wheat bread with tomato + EVOO + fruit
- Midmorning: Nuts and low-fat yogurt
- Food: Stewed lentils with vegetables + baked chicken
- Snack: Banana oatmeal smoothie
- Price: Cream of vegetables + spinach omelet + fruit
A diet rich in vegetables, fruits, fibers, healthy fats y blue fish, while reducing your consumption of processed foods, sugars, and unhealthy fats, will make a difference in maintaining your levels. And not only that: You will also notice improvements in your energy, digestion and overall well-being.Eating to take care of your heart can also be tasty, varied, and very easy to prepare.
