When we perform a blood test routinely in one of the elements that we tend to focus on is the values we have cholesterol and triglycerides, because if they are high or very high it is possible that our doctor asks us once again, we will carry out a new blood test after a few months, and if we continue high, we will be told what health and nutritional habits we should follow to lower them.
If you look at the different elements that can appear in the results of the blood test corresponding to our fat profile, you are likely to encounter the total cholesterol , with the HDL cholesterol and with him LDL cholesterol . In this case, while HDL cholesterol is considered the good cholesterol because it helps to reduce LDL cholesterol levels, the latter should be monitored since it is actually understood as a form of "bad cholesterol".
However, we must take into account something basic: cholesterol is a fundamental fat for our body . That is to say, cholesterol is not bad for health . In fact, it is essential for our cells, it is a precursor of sex hormones, vitamin D and corticosteroidal hormones,
What is LDL cholesterol?
The one known as LDL cholesterol, also popularly known as bad cholesterol , is a Low density lipoprotein formed by lipids and proteins . It is a type of fat just as important for the proper functioning of our body, as long as it is in values considered optimal or normal.
Its main function is to transport liquids , especially in charge of the transportation of cholesterol from the liver to the different organs and tissues where there are LDL receptors.
And what are these values? A normal value is considered when LDL cholesterol is below 100 mg / dl ., normal-high when it is between 100 to 160 mg / dl., and high when it is above 160 mg / dl. Therefore, when the LDL cholesterol is above 100 mg / dl. It can become a health problem, especially when these levels remain high over time.
Consequences of having high LDL cholesterol
When the LDL cholesterol is above the values considered normal from a health point of view, an increased risk of heart disease is associated .
For example, you have a increased risk of cardiovascular disease , multiply the risks of suffer heart attacks or strokes , Y increases the risk of suffering from angina pectoris as a result of the lack of blood supply to a part of the heart.
How to lower bad cholesterol naturally
Avoid foods with higher LDL cholesterol content
There are certain foods that contribute to our body a greater amount of LDL cholesterol, as for example is the case of Trans fat or the foods rich in Saturated fats .
It is advisable to eliminate the following food groups from your diet:
- Foods with trans fats : how are precooked foods and industrial bakery.
- Foods with saturated fats : red meats, sausages, butter and cream.
- Other foods : whole milk products, coconut oil, palm oil, fried products, prawns, prawns and crayfish.
Follow a diet rich in fresh and natural foods
We can speak on this occasion of the Mediterranean diet , considered from a nutritional point of view as one of the best because it helps to take care of health and ultimately enjoy better health. As it could not be less, it is also ideal when it comes to lowering LDL cholesterol.
Basically, choose consume fresh fruits and vegetables every day several servings (for example 3 to 5 daily), one or two tablespoons of extra virgin olive oil , a handful of nuts and whole grains .
Opt for foods that increase HDL cholesterol
As we already indicated on a previous occasion where we talked to you about increase the good cholesterol , it is very important follow a diet whose foods help you increase HDL or good cholesterol .
In this regard, the blue Fish (as is the case with tuna, salmon, trout, herring and sardines), nuts (especially nuts, pistachios and almonds), the olive oil , fruits like avocado , he Garlic and the broccoli .
Do physical exercise
No doubt, Physical exercise is very good for lowering cholesterol . Why? Fundamentally because it helps increase energy expenditure and therefore the consumption of fats.
But to meet this quality it is very important that the exercise is aerobic , of low or medium intensity but of long duration. It is advisable to practice it every day for at least 40 minutes .