Both triglycerides and cholesterol are necessary to live healthy. These fats fulfill a physiological and vital function within the organism.
It is of vital importance to diagnose and treat any of these two diseases otherwise it represents a high risk of infarction, cerebral vascular accident and other diseases such as acute pancreatitis. [19659002] Normal values of triglycerides and blood cholesterol
- Total cholesterol to 200 mg / dl.
- LDL or bad cholesterol to 130 mg / dl.
- HDL cholesterol , a value greater than 45 mg / dl in women and greater than 35 mg / dl in men.
- Triglycerides up to 150 mg / dl.
E l LDL or bad cholesterol, foods to lower it
Oats. It is composed of a set of substances that are able to reduce the rates of bad cholesterol in the bloodstream. It is recommended to eat a cup and a half of oatmeal a day and accompany it with fruit, milk or yogurt.
Barley. Frequent consumption of this food may be able to reduce blood cholesterol levels by 10%. Swallow ½ cup to a cup of cooked barley. You can include it in soups or juices.
Legumes. These foods are directly involved in reducing cholesterol since it reduces the risk of fat accumulation in the walls of the arteries. You can eat this type of food (beans, chickpeas, peas, beans, lentils, soybeans, etc.) in salad, in soups, in creams, as garnish of meat or fish and more.
Fruits. Foods such as apples, aubergines, grapes, berries and citrus fruits contain a large amount of fiber that helps maintain and lower cholesterol levels.
Nuts. These foods contain a phytosterol element that is recognized for its role in reducing cholesterol. Especially the nuts. You can eat a handful of nuts a day (4-6 units) or in salads, in rice, in pasta or prepare desserts that take them (eg compotes).
Vegetable oils. Olives, flaxseed and olive oil. The latter is rich in monounsaturated fatty acids (oleic acid), vitamin E and phytosterols, all of which contain cardioprotectants, an element that helps reduce cholesterol.
Blue fish. Here we find fish such as tuna, horse mackerel, bonito, anchovies, sardines, salmon, among others. These foods are able to reduce cholesterol because they have up to 20 or 30 times more content in omega 3 fatty acids, and between 3 to 5 times higher vitamin D content than white. Consume them 2 to 3 times a week.
The Triglycerides: foods to lower them
Triglycerides are saturated fats that are produced in the body from other fatty acids. To maintain the levels of triglycerides in blood at acceptable levels it is important to follow a diet that is low in saturated fat:
Egg. Clara every day Yolk only 3 times a week.
Dairy. Skim milk, not butter, margarine (only the one that is added with omega 3 and 6), yogurt.
Cereals. Oats (not only helps reduce triglycerides but also cholesterol), wheat germ, brown rice, wheat bran, etc. These foods are very useful because of their high fiber content and eliminates excess lipids.
Vegetables. Here you can eat all foods, especially if they are raw salads. Broccoli, brussels, peppers, artichokes, potatoes, cucumbers, asparagus, carrots, tomatoes, pumpkins, lettuce, garlic.
Meats. You can eat fish (especially sardines, mackerel, tuna, bonito, swordfish, salmon, herring, anchovies, horse mackerel, etc.), chicken breast and only 1 to 2 days a week defatted beef. Meats should be cooked on the grill, grill or oven, without oil.
Drinks. Drink water, fruit juices, green tea, red tea or white tea. Avoid sodas, alcohol and coffee.
Fruits. You can eat all of them, especially those that are raw and with a shell (like apple, plum or pear). The only one that you should avoid is the coconut.
While the avocado is a fruit with a special content in fatty acids since it contains omega 3 acids and omega 6 acids in its chemical composition, these are in a relationship not entirely beneficial, therefore its consumption is not recommended not only to lower the triglycerides but also for lose weight . It also provides a high caloric content (198 kilocalories / 100 grams).
Therefore, in conclusion is it possible to consume avocado to lower cholesterol and triglycerides? The answer is yes but with restrictions . Keep in mind that it is not recommended to consume your oil since it does have a high content of saturated fatty acids .
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