by As is well known, in order to enjoy good health conditions, one of the essential factors is a healthy diet. Health professionals recommend eliminating all foods made with large amounts of sugar, sodium, and harmful fats from your diet.
These must be replaced by the various foods of natural origin that exist, such as fruits, vegetables, nuts, lean meats, tubers and legumes. Although they all have their respective importance, some legumes stand out among the other food groups because they help reduce bad cholesterol.
“LDL, or ‘bad,’ cholesterol carries cholesterol particles throughout the body. LDL cholesterol builds up on the walls of the arteries, causing them to harden and narrow. High-density lipoproteins (HDL)”, explains the research institute Mayo Clinic.
High levels of “bad” cholesterol can clog your arteries and increase your chance of having a heart attack or stroke. Therefore, it is vitally important to consume natural foods such as legumes.
“Legumes are allies of cardiovascular health. In addition, chickpeas, lentils and beans help reduce bad cholesterol thanks to their contribution of fiber and low fat content”, The digital platform of the Graduate School of Medicine and Health stands out.
High Cholesterol: Four Vegetables You Can Eat to Lower It
The portal The universal recommends consuming four vegetables, which reduce the values of the lipid in question:
- Spinach: “The consumption of green leafy vegetables, such as spinach, are the most recommended by specialists to reduce cholesterol levels because they help eliminate it through feces. It contains important stanols and sterols for the intestinal absorption of cholesterol”, states the page.
- Broccoli: “This food contains high levels of fiber, it also has vitamin C and beta-carotene They help prevent the oxidation of cholesterol in the bloodstream. Contributes to the detoxification of the organismas well as prevent cardiovascular diseases”.
- Eggplants: “The consumption of eggplants is beneficial for the body since it helps to naturally reduce cholesterol levels due to its high flavonoid content. Given this fact, several specialists point out that it is important to incorporate this vegetable into the diet and prepare juice with boiled aubergines.
- Brussels sprouts: “Contains high levels of fiber, vitamins and minerals, which support the immune system, improve blood and bone health. It is considered a low-calorie vegetable and when consumed it fills you up a lot, which is why it is recommended to help lose weight.”concludes the site.
Exercises that help lower cholesterol
1. Walk. Although it is likely that walking does not offer the same benefits as running, since the intensity is lower, the truth is that this physical activity stands out as a useful aerobic alternative to treat high cholesterol, according to the portal Better with Health. It is a practice that anyone can do. The ideal is to take 30-minute walks a day at any time. One option is, for example, to walk to work and return home in the same way.
2. Swim. Practicing this sport demands a significant caloric expenditure and is one of the most complete activities to improve general health conditions. This exercise helps blood circulation, especially in the legs, as a result of the muscle contractions and decontractions that occur when performing the different movements.
3. Dance. When a person does not like going to the gym or going for a walk, dancing is a viable alternative to lower cholesterol. The recommendation is to take it as a constant and moderate activity, as this helps to mobilize body fat and eliminate glycogen, which is extra glucose that is stored in the liver and muscles.
