High cholesterol is a condition that puts heart health at risk. Found in the blood, this substance can cause health conditions including stroke, coronary artery disease and heart attack.
“If their blood levels increase, they develop hypercholesterolemia. People with blood cholesterol levels of 240 have been shown to have a double risk of heart attack. than those with 200” countstands for Spanish Heart Foundation.
A balanced diet is an important factor in reducing high blood cholesterol. Medline Plus, the United States National Library of Medicine website points out some important points to keep in mind if you want to control this substance. It is important to follow medical recommendations to avoid health complications.
First, salt consumption is important in moderation. According to the library, the maximum should be 2,300 milligrams, which is equivalent to one teaspoon of salt per day.. All salt consumed in different forms should be taken into account, i.e. salt added in food preparation and contained in products.
about this Medline Plus It clarifies that “limiting salt may not lower cholesterol, but it may reduce the risk of heart disease by helping lower blood pressure.” Mayo Clinic Here are some suggestions on how to control your intake:
- Eat fresh foods: Fruits and vegetables are characterized by low sodium content. Experts recommend consuming fresh meat instead of eating preserved meat like sausage and ham.
- Check that frozen meats are not prepared with solutions containing sodium. Also, when buying processed foods, choose the ones with the label “Low sodium”. Avoid choosing already processed products.
- Replace salt with other options: Although salt is one of the seasonal foods, you can replace it with fresh or dried herbs, spices or citrus juices. Eliminating salt altogether in the preparation of certain foods can be very healthy Soups, broths etc.
Second, moderate alcohol consumption is important because it contributes to weight gain. It should be noted that being overweight is one of the risk factors for high blood cholesterol levels.
“Too much alcohol can also increase your risk of heart disease because it can raise your blood pressure and triglyceride levels,” states Medline Plus.
Third, be careful with the fats added to your daily diet. Choose healthy fats and limit saturated and trans fats.
Saturated fat is harmful to health because it is one of the factors that increase bad cholesterol in the blood. These include dairy products, chocolate, baked goods, fried foods and processed foods.
In the same vein, trans fat increases bad cholesterol and decreases good cholesterol. Some of the foods that contain it are margarine, crackers etc.
Olive oil is a great way to replace these fats, especially when cooking. “You can saute vegetables in olive oil, add it to a marinade, or mix it with vinegar as a salad dressing. Olive oil can be used as a substitute for butter to spread on meat or as a sauce to dress bread.Experts recommend Mayo ClinicA non-profit organization dedicated to clinical training, education and research.
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