Written by Evita Siatitsa, Dietitian – Nutritionist, Thessaloniki
What is cholesterol?;
Cholesterol is, in short, a fatty substance that circulates in the blood and is essential for the body since is a key component of cell membranes. However, elevated cholesterol levels can negatively affect heart function in the long term and thus Maintaining normal cholesterol levels is extremely important.
What is «good» and «bad» cholesterol?;
Cholesterol is transported in the blood in molecules called lipoproteins. The lipoproteins that transport cholesterol in the blood are divided into two main categories: LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein).
LDL cholesterol, or «bad» cholesterol, can accumulate on artery walls and increase the long-term risk of cardiovascular disease.
On the other hand, HDL cholesterol, or «good» cholesterol, contributes positively to cardiovascular health by «cleaning» the walls of the arteries.
What are the 10 foods that are good for cholesterol?;
So, when we talk about foods that are good for cholesterol, we are referring to foods that help reduce levels of «bad» LDL cholesterol and, by extension, reduce total cholesterol.
Oats
Our beloved oats can help control cholesterol. This is thanks to soluble fiber that it contains. An easy way to incorporate it into your diet is in your yogurt or warm porridge.
But even if you don't like this version, you can use oats in your burgers instead of breadcrumbs or bread, or in your omelet.
Fruits and vegetables
This «unbeatable duo,» as I would describe it, fruits and vegetables, are foods that, rich in fiber which have been proven to help reduce levels of «bad» cholesterol.
So, never forget to accompany your meal with a rich salad. Also, add fruit to your diet. Plain, in your yogurt, in your salad, or in a smoothie, fruit can be enjoyed in many ways. Recommendations are to consume 4-5 servings of fruit and vegetables daily.
Whole grain foods
Whole grain foods are another excellent source of fiber, which will effectively help manage your cholesterol. So try to systematically increase your consumption of them in your daily routine.
For starters, I would suggest replace anything «white» with the corresponding whole grain product. For example, choose whole wheat pasta instead of white pasta, and whole wheat bread, crackers, and tortillas.
Almonds and other nuts
Rich in monounsaturated fatty acids, Your favorite nuts help lower your cholesterol. Even if you don't like them on their own, try adding them to a salad, rice, yogurt, or porridge. 20-30g of nuts is a satisfying portion for those who want to lower their cholesterol.
Legumes
Beans, giant beans, lentils, chickpeas, broad beans, whatever legume you love, know that they have another beneficial effect on your health as «helpers» in reducing cholesterol. This is because legumes are also a very good source of soluble fiber. So make it a habit at least twice a week Eat legumes either in soup or even in salad form.
Olive oil
Another one an important source of monounsaturated fatty acids, which is good for your cholesterol. I am sure that everyone loves it, and undoubtedly for this and many other reasons, it should be the main fat used in our cooking.
Of course, we must be careful not to overconsume olive oil, as it is a calorie-dense food, which means that in large quantities it adds «unnecessary» calories to our diet. Everything in moderation, as they say.
Avocado
Avocado is another food that can help you control your cholesterol. This «fatty fruit» is a excellent source of polyunsaturated fatty acids which have a beneficial effect on reducing blood cholesterol.
Whether you use it in savory or sweet dishes, avocado can easily be incorporated into your diet so you can reap its benefits. In a salad, in a tortilla, mashed as a side dish, or even as a substitute for butter in sweet recipes, here are just a few ideas on how you can consume it.
Fish
This valuable food rich in omega-3 fatty acids, will be another ally in your effort to lower your cholesterol. So try to eat fish at least twice a week. The ideal choice is oily fish, which is even richer in beneficial omega-3 fatty acids. Such fish include sardines, salmon, mackerel, sea bream, sea bass, and anchovies.
Foods enriched with sterols and stanols
Sterols and stanols are components that occur naturally in plant-based foods. Recently, the food industry has enriched certain foods with these components, as research has shown that they help reduce cholesterol by decreasing the body's ability to absorb cholesterol from food.
Indeed Taking 2 grams of plant sterols or stanols per day appears to reduce «bad» LDL cholesterol by approximately 10%.
Soy foods
Soy and soy-based foods, such as tofu and the soy milk, appears to have a positive effect on bad cholesterol levels. The effect may not be significant, but studies show that Daily consumption of 25 grams of soy protein can reduce «bad» LDL cholesterol by 5 to 6%. You can incorporate soy into your diet by adding soy milk to your smoothies or as tofu in your salad or rice.
