When cholesterol levels exceed healthy limits, anti-inflammatory diet is the best natural ally to regulate them and protect cardiovascular health
In the last months all kinds of nutrition trends who have positioned themselves as a faithful tool to gain health, prevent disease and live a few more years.
The anti-inflammatory diet It has become one of the most valued guidelines, it is associated with great benefits for reduce the risk of heart disease related to the high cholesterol. What few people know is that most of the chronic and degenerative diseases, have their origin in inflammation. It is also a condition that directly influences the oxidation of circulating bad “LDL” cholesterol and it gives rise to the process in which plaque deposits build up in blood vessels, this relates to all kinds of cardiovascular diseases.
Various doctors and nutrition specialists confirm the close relationship between diet, cholesterol and heart health. Based on this, certain food restrictions have been established that are very helpful, among the main ones are avoid consuming saturated fat which not only trigger inflammation, excessive intake is one of the main causes of cholesterol and high triglycerides.
The good news is that there are products that are the best ally for balance cholesterol and protect cardiovascular health, are considered anti-inflammatory foods and of great therapeutic power. Known 6 healthy alternatives that you can not stop integrating into the daily diet. +
1. Black beans
Legumes are one of the healthiest food groups there isn, they are an extraordinary source of plant-based proteins, vitamins and minerals. When it comes to regulating cholesterol black beans and black-eyed peas They are the best alternative, this is mainly due to their great fiber content that devastates the lipids lodged in the arteries. They are also foods with a good anti-inflammatory power and being plant-based proteins are a good substitute for typical sources of protein of anima originl, which are so much related to the high cholesterol and cardiovascular problems. To obtain its benefits, a consumption is recommended minimum of 3 cups per weekis also important avoid commercial products that stand out for their high sodium content. They are a great option satiating, accessible and very versatile.
2. Tomato sauce
Various studies have verified that tomato sauces and canned tomatoesthey are a great cholesterol ally. This is because they are one of the main phytochemical lycopene sourceswhich is a substance that acts as a powerful antioxidant it has the ability to stop the oxidation of LDL cholesterol and at the same time reduce inflammation. The truth is that nature offers us a long list of natural foods which are rich in lycopenes, as in the case of watermelon, strawberries, grapefruit, apricots, papaya, peppers and in general everything that is red. However sauce and canned tomatoes they are products that are always heated and the heat increases their bioavailability, this makes them much better absorbed by the body. In fact the canned tomato sauces, pasta and juices bring 5 times more lycopenes than their raw versions.
3. Olive oil
Olive oil is liquid gold for health, it is a food that can not be missed in any diet healthy and medicinal. At some point there was a belief in cataloging products “Fat free” and “cholesterol free” as the best options healthy fatsHowever, that has been forgotten and has been largely the lifestyle that promotes Mediterranean diet. In fact, it has been proven that choosing versions of healthy fats is one of the best tools in cholesterol control. He extra virgin olive oil It is the most recommended type of oil and is associated with a great anti-inflammatory power, thanks to its content in a unique compound called oleocantal.
Not surprisingly, tea is considered one of the most consumed beverages in the world and it is that it is a medicinal treasure, which has been part of the naturist and traditional oriental medicine. Tea is associated with great therapeutic benefits and specifically the variants of black and green tea are a great complement in the diet of people with high cholesterol. This is due to its high content in phytochemicals as is the case of flavonols and catechins, which are valued for their incredible anti-inflammatory power. In fact there are studies that have proven that the habitual consumption of tea, it blocks the enzymes with which cholesterol is produced. The recommendation to really get your benefits is consume 2 to 3 cups a day, green tea is a great option for its antioxidant power and its lower caffeine content.
The popularity of walnuts has grown as a foam, in recent years they have become a fundamental complement in all balanced and medicinal diet. Walnuts are a nutritional treasure and stand out for their high content in unsaturated fatty acids, fiber, vitamin E and phytosterols, which are a type of antioxidant that is associated with extraordinary anti-inflammatory benefits. at the same time they are a extraordinary source of energy and help improve physical and mental performance. The recommendation is to consume between 50-60 grams a daythey are not only a great ally of cardiovascular health, are associated with weight loss benefits and improve the mood.
6. Fatty fish
It is important to know how to choose the best sources of protein for the body and without a doubt fish is the best option. Cold and fatty fishs are very nutritious and stand out for their high content in Omega-3 fatty acids, a kind of polyunsaturated fat which is associated with great kindness to the heart. It is proven that this type of fatty acids are related to a significant ability to reduce high levels of triglycerides in the blood and also its consumption is ideal to combat a proinflammatory environment, as with high cholesterol. The recommendation is to select the low mercury variants like salmon, canned tuna, catfish, sardines and anchovies, consuming them twice a week is perfect.