Alimentos que reducen los niveles de colesterol

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El colesterol es una sustancia que se encuentra en nuestro cuerpo y cuya función principal es regular la formación de ácidos biliares u otros tipos de hormonas . Usted necesita tener colesterol en su cuerpo, pero si su nivel de sangre es más alto de lo normal, usted tiene un riesgo más alto de algunas enfermedades.

Varios estudios han demostrado que, si hay niveles altos de colesterol, es muy beneficioso comer alimentos con alto contenido de fibra , que se unen al colesterol y lo eliminan.

Del mismo modo, los ácidos grasos poliinsaturados también serán beneficiosos , ya que evitan la absorción del colesterol por nuestro organismo. A continuación, presentaremos una lista más detallada de los alimentos más beneficiosos:

Cómo reducir los niveles de colesterol a través de la alimentación

El aguacate

Diferentes estudios han demostrado que la inclusión del aguacate en la dieta, especialmente para las personas que sufren de hipercolesterolemia, favorece la reducción de los niveles de colesterol hasta en un 45%.

Este alimento tiene un alto contenido de fibra, ácidos grasos poliinsaturados y estanoles y esteroles , los componentes mencionados anteriormente que ayudan a reducir la cantidad de colesterol. Los expertos recomiendan comer un aguacate todos los días para reducir los niveles a un nivel aceptable.

Semillas oleaginosas

Es uno de los casos más extraordinarios y sorprendentes porque, a pesar de su alto porcentaje de grasa, son capaces de regular el nivel de colesterol en su cuerpo ; destacamos los frutos secos, pistachos o almendras.

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Las semillas oleaginosas son capaces de reducir el nivel de LDL, colesterol malo, hasta en un 4%, y aumentar el HDL, colesterol bueno, hasta en un 7%. La cantidad diaria recomendada de semillas oleaginosas es de unos 40 gramos, siempre y cuando no contengan mucha sal.

Grano entero

Otros alimentos que pueden reducir los niveles de colesterol son los cereales integrales , principalmente la avena, que una vez incluida en la dieta y consumida durante un mes y medio, es capaz de reducir el nivel de LDL.

Consumir la cantidad de 100 gramos de avena todos los días, por ejemplo en el desayuno con un vaso de leche, proporciona el 65% de la cantidad recomendada de fibra que, como ya sabemos, es un factor muy importante para reducir el nivel de colesterol.

Además de la avena, podemos incluir otros cereales en la dieta, como el pan, la pasta o el arroz, siempre y cuando sean integrales.

Impulsos

Este es otro tipo de alimento muy rico en fibra, lo que favorece la disminución de LDL, además de aumentar los niveles de HDL , algo que es muy beneficioso para nuestra salud. Podemos destacar que los guisantes reducen el LDL hasta en un 8%, sin embargo, la soja es la legumbre más beneficiosa.

Podemos consumir soja como grano y como subproducto, por ejemplo, tofu, y puede reducir los niveles de LDL hasta en un 25% , lo que mejora enormemente la salud del corazón.

Muchos expertos recomiendan consumir unos 50 gramos de legumbres al menos tres veces por semana, divididos entre soja, guisantes y lentejas.

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En conclusión, como hemos visto, hay una gran cantidad de alimentos que pueden reducir el nivel de colesterol en nuestro cuerpo . Además de los que explicamos, hay muchos otros, como las verduras, los inhibidores naturales del colesterol o los alimentos ricos en antocianinas.

Conozca las propiedades y beneficios de las frutas rojas Los frutos rojos son muy variados; frambuesas, fresas o arándanos son sólo algunos de ellos. Conozca los beneficios de las frutas rojas aquí! Leer más «

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