Published: 02/19/2016 - Updated: 03/08/2020
Author: Dra. Loredana Lunadei, PhD
Bad or harmful cholesterol affects millions of people worldwide and still many of the affected population do not understand why they are ill, why they suddenly feel dizzy, blurry, have frequent headaches, fatigue and other ailments which do not allow them to carry out day-to-day life. If you are currently experiencing these symptoms, today I am going to present eight major foods that will help you overcome harmful cholesterol.
Harmful cholesterol or LDL cholesterol
First I will explain what is meant when harmful, bad or LDL cholesterol is discussed: It is a kind of wax which may have increased to very high levels in the body, including the blood and can be stored in various organs, more often than not in the heart and liver.
What do you eat?
The reason and key to knowing why this process is taking place is held within your daily diet and eating habits. As the saying goes: You are what you eat. By eating correctly, choosing fruits and vegetables and consuming adequate proteins and fibres, you are not ill-minded or weird, but on the contrary: Harmful cholesterol levels are directly connected with the consistent consumption of fast food, chips, hamburgers, sweets and flours. Another percentage of people with high cholesterol are those who have inherited it genetically, although this is a small group.
Triggering other illnesses
Remember that LDL cholesterol is not a joke; If you have received the diagnosis, you will have to rethink your entire diet and strictly follow the recommendations of your doctor, otherwise you run the risk of developing other diseases such as diabetes, strokes and obesity.
Take note of these eight foods to help combat harmful cholesterol
As the title of this article suggests, today I am going to recommend eight foods that are effective in removing harmful cholesterol (LDL) and returning your body to optimum health. If you currently have high cholesterol, take note of this list and try to eat and combine these foods into your main meals. Please be aware that there are several other foods that can help, but here are eight that I think you will be interested to know about:
- Broccoli – When consumed, our body promotes the removal of bad cholesterol in order to increase the production of good cholesterol. This is due to its composition of Omega 3. Other healthy compounds contained in Broccoli are: Chromium, zinc, calcium, phosphorus, vitamin C and vitamin A.
Broccoli does not need to be cooked for a long time, as it is at risk of losing its healthy properties. It is suggested that you steam it for about 7-10 minutes.
- Oats – Oats are a great whole food: Besides providing energy, they contain large doses of fibre, minerals and vitamins. Without doubt it is the fibre which helps to eliminate the harmful cholesterol in the body. Once consumed, it acts as a broom cleaning out the arteries of fat and other harmful toxins. I recommend consuming oats for breakfast every day.
- Garlic – Garlic is an important vasodilator food that promotes blood flow and the elimination of harmful cholesterol. It must be emphasised that garlic is not ideal to be consumed directly, clove by clove, as many people do because it may damage the stomach due to its high acidity. It is advisable to chop a clove of garlic (well diced for young children) and add it to your sandwich or other foods such as salads.
- Avocado – Many may believe that this cannot possibly be a beneficial food to eliminate harmful cholesterol due to the amount of fat it contains. However, it must be clarified that this is unsaturated fat, rich in antioxidants and Vitamin E, therefore it is very healthy for the heart and some experts even believe that it could protect women from breast cancer.
- Flaxseed – Thanks to its high Omega 3 content, this is a nutrient that helps fight LDL cholesterol. It also contains a high content of antioxidants, vitamin E and polyphenols. Many people do not know how to eat it, but as well as cooking it in water, you can add steep one tablespoon of flaxseed in half a glass of water overnight and take it in the morning during fasting. You can also mix it with juice, smoothies and salads, etc. Flaxseed now comes in several forms: seeds, powder and flour.
- Beans – These are great to put in a stew and to promote positive cholesterol or HDL, due to their high fibre content. They also have rich sources of nutrients like metinina and amino acids that help the heart function.
- Olive Oil – Olive oil comes from olives which contain unsaturated fat, and therefore is healthy for our body. It also contains Vitamin E and some studies report that eating six olives a day help to improve cholesterol by nearly 70%.
- Sachi Inchi – This is an oil native to Peru and although it is still not very well known, recent research has presented it as an ideal food for removing blood cholesterol due to its high content of Omega 3, Omega 6 and antioxidants. It is a whole food, but should not be subjected to high temperatures. The correct way to consume Sachi Inchi in order to counter cholesterol is to eat a tablespoon every morning when you wake up.
About the author