Excess cholesterol can lead in the long term to a myocardial infarction, a stroke or arteritis of the lower limbs. In France, it is the cause of one in two heart attacks, and nearly 20% of the adult population has high levels of bad cholesterol, called hypercholesterolemia, according to data from the French Federation of Cardiology.
This health problem can generally be prevented, or treated, by hygienic and dietary measures. In this sense, the National Health Service (NHS)the British health authority, recommends “ Reduce your intake of fatty foods, especially those that contain saturated fats. You can still eat foods that contain a healthier type of fat called unsaturated fat. » The organization advises turning to four foods in particular.
Oily fish
Rich in omega-3 fatty acids, certain fish are particularly beneficial for heart health, and eating them could help prevent heart attacks and strokes.
Omega-3 fatty acids constitute a family of essential fatty acids, necessary for the development and proper functioning of the body, but which our body cannot produce. “ They can nevertheless be made from their precursor if it is provided by food », indicates the National Agency for Food, Environmental and Occupational Health Safety (Considered).
Very useful for reducing bad cholesterol levels, omega-3 acids are found in abundance in fatty fish such as anchovies, herring, mackerel, salmon, sardines, swordfish, and trout.
Whole grains
Whole grains are found in the seeds of cereal plants such as wheat, barley and rye. Little processed, they contain all three parts of the grain, which gives them a wide variety of nutrients.
They are also associated with a reduced risk of heart disease. To increase your consumption of these products, do not hesitate to choose the whole version of bread, unsweetened breakfast cereals, pasta, semolina, and flour.
Nuts and seeds
To help you better manage your cholesterol level, don’t hesitate to dig into nuts and seeds, which are rich in unsaturated fats. They contain fiber which can help block the absorption of some cholesterol into the bloodstream from the intestine, as well as protein, vitamin E, magnesium, potassium, and other nutrients which help to keep the body healthy. They are also filling, thus limiting snacking desires.
Fruits and vegetables
Eating at least five servings of fruits and vegetables a day allows us to increase our intake of fiber, some types of which can help reduce bad cholesterol levels.
Legumes such as beans, peas and lentils are particularly rich in this type of fiber. Sweet potato, eggplant, okra, broccoli, apples, strawberries and prunes are also good options.
Source: www.topsante.com
