The human body requires a sufficient amount of cholesterol to function properly. However, when there is too much, it can stick to the walls of the arteries and cause blockage or narrowing. This increases the risk of heart-related diseases and puts life at risk.
According to the Spanish Heart Foundation, High cholesterol is a risk factor because “It has been shown that people with a blood cholesterol level of 240 have twice the risk of suffering a myocardial infarction compared to people with a figure of 200″.
To reduce high blood cholesterol levels, it is important to make lifestyle changes that contribute positively, especially those that are heart-healthy. The experts at Medline Plus, the website of the US National Library of Medicine, state that the DASH diet is a healthy option for this condition.
Similarly, the library gives some recommendations for keeping the daily regimen in mind:
1. Healthy Fats
It is important to limit your intake of total fat and saturated fat. According to the library, no more than 35% of daily calories should come from dietary fat. It is advisable to choose lean meats, nuts and use canola or olive oil.
Saturated fats and trans fats are harmful to the body. The first stands for raising the level of bad cholesterol (dairy, fried, baked and processed products) in the blood. And another can help increase bad cholesterol and reduce good cholesterol (crackers, chips, margarine).
2. Eat Fruits and Vegetables
Fruits are one type of healthy food that should be included in the daily diet. According to the Centers for Disease Control and Prevention, diets notable for being rich in fruits and vegetables reduce the risk of certain types of cancer and help prevent disease.
as a highlight Medline PlusA diet that includes them can increase plant stanols, or sterols, which are substances that help lower cholesterol in the diet.
Fish rich in omega-3 acids is a healthy option for lowering bad cholesterol in the bloodstream. This food helps to increase the level of good cholesterol, protect the heart and reduce the risk of heart attack.
Fish that contain this ingredient are salmon, tuna and mackerel. “Most adults should eat at least 8 ounces (226.80 grams) or two servings of omega-3-rich fish per week. Serving size is 4 oz (113.40 g) or about the size of a deck of cards”, indicates the Mayo Clinic, a nonprofit dedicated to clinical practice, education, and research.
types of cholesterol
At the time of medical examination on blood cholesterol level, the document will indicate several types of cholesterol.
- total cholesterol: The total amount of cholesterol in the blood. Contains both types: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
- Cholesterol Malo (LDL): that collects in your arteries and clogs them
- Good Cholesterol (HDL): Helps remove cholesterol from your arteries
- No-HDL: This number is your total cholesterol minus your good cholesterol (HDL). Your non-HDL cholesterol includes bad cholesterol (LDL) and other types of cholesterol, such as very low-density lipoprotein (VLDL).
- Triglycerides: Another type of fat in your blood that can increase your risk of heart disease, especially in women.