Eating a balanced diet and exercising regularly helps us to enjoy good health, to feel good and to reduce the risk of suffering from certain diseases or to gain weight.
Consume salmon, add a splash of olive oil to your salads, take a handful of nuts as a snack and even eat a piece of dark chocolate, are healthy alternatives of nutrition that you can incorporate into your usual diet.
A healthy diet, low in saturated fat and that includes foods that lower cholesterol is important, even more so if we consider those extra kilos that cost so much to eliminate.
Next, we present you with five foods that you can consume to regulate your cholesterol, prevent the risk of cardiovascular diseases and much more.
Oats and cereals.
Eating oatmeal or whole grains has many health benefits. They are foods rich in fiber and low in fat that will give you enough energy to start the day on the right foot. Add to that that they create a feeling of satiety longer lasting than other foods, and that will help you not to think about consuming unhealthy things in the middle of the morning or mid-afternoon. You can drink them with milk, yogurt, and fruits; with oats, you can even prepare cookies, thicken soups, add them to shakes and even use them to coat chicken and fish.
Now that winter is approaching, legumes are an ideal dish for cold days. They are full of proteins and minerals, are low in fat and are also an excellent source of fiber, which favors the reduction of blood pressure and levels of bad cholesterol in the blood. Try to consume them twice a week and remember that you can prepare them in very varied ways, such as soups, creams, salads or a delicious hummus.
You can consume them at any time and they are ideal to eat them as a snack or incorporate them into salads and meals, especially almonds and nuts, which are included in foods that lower cholesterol. The many vitamins, minerals and fatty acids of the Omega-3 type that they contain contribute to maintain the health of our heart and adjust the levels of cholesterol in the blood. Due to its caloric content, it is recommended not to eat more than a handful daily.
Within this category, we can find salmon, herring, mackerel, trout, sardines, and anchovies, which are fish rich in good fats and in omega-3 fatty acids, which help reduce triglycerides in the blood and to maintain adequate cholesterol levels. Try to consume them at least twice a week, baked or grilled.
Fruits and vegetables.
All fruits and vegetables are low in saturated fats and rich in fiber, vitamins, and minerals. The World Health Organization recommends taking at least five servings of fruits and vegetables a day, to achieve a healthy diet. Consuming fruits and vegetables can help you maintain adequate blood pressure levels, reduce the risk of heart disease, prevent diseases such as colds and reduce cholesterol levels, among other things. You can consume fruits and vegetables to snack between meals, and also in the form of smoothies, soups, creams, and desserts.
If you have high cholesterol levels or if you want to prevent and make sure you keep them within the recommended margins, one of the first things you should worry about is diet. If you already consume all these foods regularly, you are on the right track and if not, we recommend you start now: to add more oatmeal to your breakfast; fish and vegetables in your lunches and dinners; fruits, vegetables, and nuts at any time of the day. All this will help you keep your cholesterol levels under control and achieve a healthy diet. You may also try a regular workout with a best folding treadmill in your office or home.