The cholesterol is a substance found in the body in charge of regulating functions such as the formation of bile acids or some types of hormones. Although it is necessary, if its presence in blood is above the levels considered normal, it produces hypercholesterolemia , a risk factor for certain heart diseases .
Experts point out that this disease can be avoided by leading a healthy lifestyle, which includes sports, and a balanced diet , such as the Mediterranean diet .
In fact, one of the first indications that is usually given when a patient has high cholesterol is to change the diet. “The most effective foods to reduce cholesterol levels in the blood are those that have a high amount of soluble fiber and peptine because they bind to cholesterol in the intestine favoring its elimination through the faeces,” explains Sergio Caja, doctor in molecular biology of the National Cardiovascular Research Center (CNIC) in Madrid, trained in Nutrition and Scientific Management by the Instituto de Empresa.
The expert points out that, in addition, foods must be rich in polyunsaturated fatty acids , since these decrease cholesterol levels, they must have stanols and sterols , which are plant compounds that prevent cholesterol absorption at the level of the intestine. “Finally, they must contain anthocyanins that favor a lower production of cholesterol in the body,” he adds.
Although there is not a single food that has all these characteristics in such important quantities that by itself it can be the key in cholesterol reduction, there is a wide variety that have some of the aforementioned characteristics and therefore should be consumed regularly, such as as indicated by Caja:
1) avocado
Nine clinical studies have observed that including avocado in the diet, especially in those with hypercholesterolemia, favors a decrease in total cholesterol levels between 9 and 45 percent, as well as LDL cholesterol.
“Although the reason is not very clear, it is known that they have a high fiber content, which reduces their absorption, and since they are very rich in polyunsaturated fatty acids, they reduce LDL levels. On the other hand, avocado is the fruit that has more stanols and sterols, which favors less intestinal absorption of cholesterol. Consuming between half an avocado and half a day during the main meal can be a very effective tool if you want to lower cholesterol, “recommends the expert.
2) Whole grains
Whole grains also help regulate cholesterol. In fact, Caja mentions that there are several research works in which the consumption of whole grains has been related to the reduction of cholesterol levels. And what cereal is better to take? The expert recommends oatmeal, since it is the most effective and after consuming it for six weeks it lowers LDL cholesterol.
“The incorporation of about 70-100 grams of oatmeal in the diet every day, for example at breakfast, provides 63 percent of the recommended daily dose of fiber, which very significantly favors the reduction of cholesterol levels . In addition, other whole grains must be incorporated into the diet, such as whole wheat bread, pasta or rice, ”he specifies.
3) Dried fruits
“It is very interesting that vegetable foods with a high percentage of fat have the ability to regulate the cholesterol profile as well as nuts do,” says Caja, who points out that among nuts such as walnuts, almonds, pistachios or the Brazil nut highlights the macadamia nut.
“On the one hand, this tasty nut reduces LDL levels by 4 percent, while increasing HDL cholesterol by 7 percent after four weeks of taking it in the diet. A daily consumption of a handful (about 40 grams) of roasted nuts without salt is recommended, especially during breakfast. ”
4) Legumes
Legumes are very rich in fiber, which favors a decrease in the absorption of LDL cholesterol. Lentils, in addition to reducing LDL, increase HDL, which is very beneficial for heart health.
Other legumes, such as peas, decrease total cholesterol levels by 5 percent and LDL levels by 8. However, soy is the legume that most reduces cholesterol levels . “Its consumption mainly in the form of beans or as a derived product ( milk or tofu), has the ability to lower total cholesterol by 11 percent and LDL between 5 and 25 percent, which together with its ability to Increasing HDL levels is very positive for heart health. ”
The expert explains that the general recommendation is to eat at least 11 to 50 grams of legumes such as soy, peas or lentils (which provide 60 percent of the recommended daily dose of fiber) about three times a week.
5) Vegetable
Green leafy vegetables, such as spinach, reduce cholesterol levels, especially when the diet is very rich in fat, since they favor a greater elimination of cholesterol in the feces.
On the other hand, these vegetables contain a high percentage of stanols and sterols, which also causes less intestinal absorption of cholesterol. Other vegetables, such as broccoli, have a very beneficial effect on hypercholesterolemic patients, among other things due to their high levels of fiber.
6) Natural HMG-CoA Inhibitors
“The production of cholesterol in our body depends on the activity of an enzyme called HMG-CoA. Foods very rich in long-chain polyunsaturated fatty acids, also called omega-3s , have functions in the inhibition of this enzyme, which favors a decrease in cholesterol production, “explains the expert.
Some foods very rich in omega-3s are flax or chia seeds, spinach, radish, sprouted alfalfa ; some sprouted legumes and of course seed oils or nuts, to name a few examples.
Other inhibitors of the enzyme that is responsible for the production of cholesterol are lycopenes, or a series of chemical compounds that are part of some foods such as guava, watermelon, tomato (especially in sun-dried tomato) or grapefruit. . These reduce cholesterol levels by around 10 percent. Therefore, the recommended amount of lycopene is between 25 and 35 milligrams per day (one hundred grams of dried tomato, for example, contains 45 milligrams).
7) Foods rich in anthocyanins
Finally, Caja specifies that some fruits, vegetables, and other products of plant origin contain a high concentration of certain pigments called anthocyanins, which give colorations from red to orange and from blue to purple.
What is interesting is that some studies have observed that incorporating anthocyanins has the ability to decrease LDL cholesterol levels between 16 and 25 percent in individuals with hypercholesterolemia and this effect is only specific in these individuals.
In other words, the body in the presence of anthocyanins produces less cholesterol . Some foods that contain these compounds are raspberries, blackberries, blueberries, cherries, acai or eggplant skin. The hypercholesterolemic should consume about 100 grams per day of foods rich in anthocyanins, “he concludes.