translated from Spanish: Foods to reduce levels of cholesterol

diet is an indispensable key element when it comes to control cholesterol levels, but it is not always definitive when you can not fight against the DNA and are compulsorily required medical Mentos. But even so diet helps to maintain healthy cholesterol levels when it follows a proper eating plan to reduce the cholesterol of low density lipoprotein (LDL), which is bad, as to increase high density lipoprotein (HDL) cholesterol which is good.

First, choose foods with soluble fiber. Imagine that this type of fiber is a magnet that attracts the cholesterol out of the body. Oats, oat bran, barley, beans, Eggplant and okra (also known as angu and ocra) are good sources. When used in recipes, these foods tend to absorb the flavors of other ingredients, so be adventurous to plan recipes, and generous with herbs and spices.
Apples, grapes, strawberries and citrus fruits are good choices, due to their pectin, a soluble fiber type.

 Then, choose foods with polyunsaturated fats. They include vegetable oils, for example canola, sunflower and safflower, as well as the fatty fish such as salmon, rich in omega 3 fatty acids, and the majority of types of seeds and nuts.

 Plant foods also contain substances called sterols and plant stanols, which help to avoid that the body absorbs the cholesterol. Sprouts Brussels, wheat germ and wheat bran, peanuts and almonds, and olive, Sesame and canola oils are particularly good sources. In terms of foods that should be limited, talk to your doctor about your particular needs. Foods high in cholesterol, such as seafood and eggs, are not as dangerous as previously thought. There is still no certainty about the saturated beef fat, but some research has found that the yogurt, milk, and even the cheese with all its fat could be good.

 The type of fat that should be avoided at all is trans fat. The food and drugs (FDA) of United States Administration banned its addition to food in 2018, but as some manufacturers have received extensions, certain items may be in stores until January 2021. Continue checking the ingredients of any packaged food that you consider buying.

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Original source in Spanish