Low-density cholesterol, or LDL, can clog arteries and cause heart disease, stroke, or peripheral vascular disease, threatening health. In fact, the alteration of lipoprotein metabolism is one of the causes of the development of atherosclerosis, increasing the risk of coronary heart disease. However, lowering the levels to normal values with changes in lifestyle, helps to take care of the body.
What effects does bad cholesterol have on our body?
As we know, the body needs cholesterol to form bile acids that help digest fats. Likewise, it contributes to the formation of sex and thyroid hormones. In addition, it favors the synthesis of vitamin D, which enters the skin when exposed to the sun. However, by consuming saturated fat and eating a diet rich in calories, the appearance of atheroma plaques is promoted, narrowing the arteries and causing damage to health.1
Although, the symptomatology of this pathology is silent and can only be discovered through a blood test. It is important to seek medical guidance periodically, as a preventive measure. Likewise, it becomes essential to avoid risk factors such as overweight, inactivity and malnutrition.
Actually, having total cholesterol levels higher than 200 mg / dl is considered a cardiovascular risk. Because, it generates the accumulation of fat deposits in the blood walls. Increasing the risk of life-threatening chest pain, heart attack and stroke.
How can we control bad cholesterol?
Definitely, we see that making changes in lifestyle is the best prevention and cure medicine, to keep bad cholesterol at bay. Therefore, maintaining a healthy weight and limiting the intake of animal-derived gauze can be a good start. In the same way, quitting smoking, staying away from alcohol and managing stress are strategies that your body will appreciate.
Similarly, including foods rich in soluble fiber, reduces the absorption of cholesterol in the bloodstream. This is how oats, plums, carrots and citrus fruits should not be missing from the diet. However, at this same level we can accept beans, Brussels sprouts, and apples. Always be careful not to exceed your daily servings.2
Likewise, we find in fish an ally for health. Since, thanks to its omega-3 fatty acids, the risk of forming blood clots is reduced. This is how specialists recommend consuming at least two servings of fish a week. Having as options, Salmon, tuna, trout and herring. But also, we can find small amounts of these acids in walnuts and canola oil.3
In fact, in our region we find an edible berry called Avocado, very popular. Whose benefits for the heart are widely publicized. Especially because of the nutrient and monounsaturated fatty acid content that limits high cholesterol levels. In, but, its intake and the way it is consumed should be measured. Since, when mixed with other ingredients, fat is added that favors overweight.
As we can see, there are many ways to lower the bad LDL cholesterol in our body. It is only, make small modifications to the nutritional lever, adding more vegetables, fish and avocado. However, we must also bear in mind that we must be active, stay away from processed foods and avoid the temptation to increase the consumption of sweets and junk food. For the sake of our health.
References:
- Morales Briceño Eduardo, Acquatella Harry. New Guidelines for the treatment of cholesterol increases: Risks versus goals. Gac Méd Caracas. [Internet]. 2017 Dec [citado 2021 Abr 22]; 125 (4): 266-275. Available in:
http://ve.scielo.org/scielo.php?script=sci_arttext&pid=S0367-47622017000400002&lng=es.
- 2. Alfonso John Edwin Feliciano, Ariza Iván Darío Sierra. Raising HDL Cholesterol: What’s the Best Strategy? Rev. Assoc. Med. Bras. [Internet]. 2008 Aug cited 2021 Apr 22]; 54 (4): 369-376. Available from:
http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0104-42302008000400025&lng=en.
https://doi.org/10.1590/S0104-42302008000400025.
- Montse Vilaplana i Battle. Nutrition and cholesterol. Elsevier. [internet] 2015. [consultado 22 abril 2021]; 29 (1): 32-35. Available in: https://www.elsevier.es/es-revista-farmacia-profesional-3-articulo-nutricion-colesterol-X0213932415727477.