The 32 foods that lower cholesterol quickly

Iberian ham, "olive oil" bites

Iberian ham, "olive oil" with bites

We have good news. Do you want to lower your cholesterol quickly? Then sign up for the Iberian ham. And it has been said about him that it is like olive oil, but to take bites. And no, it does not contain cholesterol. So we can't think of a better way to start with foods good for cholesterol than with Iberian ham.

Soy lecithin, the bad goes down and the good goes up

Reduces cholesterol thanks to its phospholipids, which act on the metabolism of fats. Due to industrial handling, foods have become depleted in phospholipids and have gained saturated fats. Lecithin corrects this imbalance. It is marketed in the form of yellow granules, which can be added to any dish, at a rate of 2 to 4 tablespoons a day, depending on how high the cholesterol is. It has no side effects.

Anti-cholesterol sponge

Have you noticed how the eggplant absorbs oil when cooking? Well, it does the same with cholesterol. To act as a "sponge" you must take it cooked and whole, with its skin and seeds. In addition, eggplant contains chlorogenic acid, a substance that has a marked antioxidant effect, which is why it helps prevent LDL cholesterol from oxidizing.

Tomato, better in sofrito

Researchers at the University of Kyoto have discovered that it helps to curb dyslipidemia, which is the increase in bad cholesterol or the decrease in good cholesterol. In addition, it is rich in lycopene, an antioxidant that prevents cholesterol from oxidizing. For the tomato to release more lycopene, it must be heated, so if you want it to provide you with all its benefits, there is nothing like taking it roasted or putting it in the sauce.

Olive oil, health drops

The oleic acid in extra virgin olive oil is a great help to regulate the level of cholesterol in the blood, as it helps to reduce "bad" cholesterol and increase "good" cholesterol, according to the Predimed study on Prevention with the Mediterranean Diet. Plus, it doesn't increase triglycerides either.

Avocado, rich in good fat

Yes, it is true, avocado is a fatty fruit, but it is a fat that helps raise HDL cholesterol levels, according to the American Heart Association. If you don't know how to prepare it, discover these recipes with avocado.

Nuts and other dried fruits

Walnuts contain a type of omega 3, alpha-linolenic acid, which not only increases HDL cholesterol and lowers LDL, but also promotes elasticity of blood vessels, prevents blood clots, and lowers high blood pressure. You can take 3 or 4 a day. And although walnuts are the nuts that contain the most omega 3s, the others are also interesting taken raw and without salt.

Legume, your great ally

A study from the University of Toronto (Canada) found that taking 120 g daily of a mixture of beans and lentils did not increase weight and also raised the level of "good" cholesterol.

Here are more habits and tips to increase good cholesterol.

Better grape than wine

The polyphenol content of wine can raise the level of good cholesterol or HDL, but it is better to consume these polyphenols directly from grapes, and avoid drinking alcohol …

Wine, a glass or better none

Some studies claim that drinking moderate amounts of alcohol, especially red wine, improves "good" cholesterol levels. But what happens when alcohol consumption is excessive? That saturates liver enzymes, which produces an increase in fat concentration in the liver and an increase in bad cholesterol or LDL. Therefore, it would be advisable to eat grapes directly and if you want to drink alcohol, not consume more than one glass of wine a day.

Blue fish, source of omega 3

Consuming fish such as salmon, sardines, mackerel, tuna, etc. two or three times a week helps to increase the level of "good" cholesterol, since they provide omega 3 fatty acids that inhibit cholesterol synthesis, they prevent platelet aggregation and have a vasodilator and anti-inflammatory effect. Ideal for a happy heart. According to a study, taking it twice a week increases good cholesterol by 4% and slightly reduces bad.

Protective oats

It contains a fiber called beta-glucan, which, unlike other cereals, is soluble. This fiber is what has earned it the recognition of functional food. Consuming 3 g of it daily (or 75 g of flakes or 40 g of bran), lowers cholesterol clearly in a few weeks.

Blueberries to prevent heart attack

These blue berries have been shown to be very useful for taking care of the heart according to various studies, since in addition to increasing "good" cholesterol, they reduce blood pressure, the stiffness of the arteries and inflammation in general.

Brown rice, source of magnesium

A serving of 80 grams of raw brown rice provides 30% of the magnesium needed per day and a deficiency of this mineral increases the level of lipids in the blood, which favors atherosclerosis, arrhythmias and the formation of thrombi.

Egg white, HDL goes up

The fatty acids in egg whites increase "good" cholesterol. So now you know, tortillas, better with two whites and one yolk or take only boiled whites, which are also very satiating.

Flax seeds, to lower cholesterol

Flax seeds contain, like walnuts, alpha-linolenic acid, the "father" of the omega 3 family. Most clinical studies show that taking 30 to 50 grams of ground flax (not soaked) reduces total cholesterol by 6 and 13%, and "bad" cholesterol, from 9 to 18%, increasing the good. You can include them in your salads, yogurts, cereals … you will also avoid constipation.

Chia seeds, protect your heart

Like those made from flax (there are also poppy or sesame), they are a good source of omega 3 polyunsaturated fats (alpha-linolenic acid), which helps regulate blood pressure and blood cholesterol (they decrease LDL lipoproteins and increase HDL) . They are also very rich in fiber and antioxidants.

Margarine, how delicious!

Having a toast with 100% vegetable margarine for breakfast can promote "good" cholesterol, according to a study by the Catholic University of San Antonio, Murcia, which ensures that margarine can help increase HDL levels.

Three cups a day of green tea

The polyphenols it contains help reduce cholesterol levels. Experts say that having three cups a day helps protect the heart.

Garlic to prevent heart attack

Regulates cholesterol, increasing the good and reducing the bad. Its consumption reduces the risk of atherosclerosis and heart attack. It is estimated that 1 or 2 cloves of garlic lower the cholesterol level by 8-10%. It also helps regulate platelet tension and aggregation, preventing the formation of thrombi. Since its smell can be unpleasant, there are deodorized extracts and garlic oil pearls on the market.

Artichoke, prevents arteriosclerosis

It contains cynarin, a substance that makes the gallbladder work harder. It needs cholesterol to function, so if you work, your activity "uses up" more cholesterol.

1 apple a day

If you take it regularly - remember, one a day - take care of your arteries by reducing the absorption of fat from food. Therefore, it helps you keep cholesterol at bay. And this fruit contains flavonoids, substances that prevent cholesterol from adhering to the wall of blood vessels. And as it also provides potassium, it prevents fluid retention and fights hypertension.

Raw unsalted almonds

A handful of raw almonds a day can help control bad cholesterol and raise good cholesterol, according to a study published in the "Archives of Internal Medicine."

Light meats, better than fat

To reduce bad cholesterol, you have to limit fatty meats and opt for lighter ones such as chicken, turkey and rabbit.

See recipe for rabbit with leek and carrot.

Soy, include it in your diet

Its richness in fiber helps prevent and relieve constipation and reduces cholesterol levels. It can also help you regulate your blood sugar level.

Cheese, yes or no?

It has always been eliminated and prohibited in diets to lower cholesterol but the Spanish Federation of Nutrition, Food and Diet (Fesnad) in one of its reports states that it is not necessary to do so. So the aged cheese can continue to be taken. Of course, moderately and within the framework of a balanced Mediterranean diet. Since, as has been evidenced, it is butter and processed meats that exert a greater negative effect on cardiovascular health.

Beware of "light" foods

A food is light when it has less than 30% calories than its reference food (that is, the no light). But the fact that the word "light" or "low fat" appears on the packaging does not mean that they really have low levels of fat. It only tells you that it has less than the original. This occurs in foods such as mayonnaise or potato chips, so be careful.

Beware of excess sugar

Very occasionally consume whole dairy desserts (custards, puddings), butter, industrial pastries and pastries, chocolate with less than 70% cocoa, candies and sweets or sweets. All of these foods are high in calories, and this excess is stored in your body as fat. In fact, a study from Emory University (USA) assures that an excessive consumption of sugar causes that it can increase the level of triglycerides and cholesterol.

Sausage, not every day

They are rich in saturated fat that raise bad cholesterol. Therefore, it is necessary to limit its consumption and do it sporadically.

Industrial orange juice

Although it is 100% natural, it usually contains more sugar for its conservation. It is preferable that you take it freshly squeezed. Although it is always best to take the whole fruit, with all its fiber and antioxidants intact.

Too many carbs

Eating a lot of refined flour, pasta or white rice, can alter the metabolism of fats in the liver and that it ends up producing more cholesterol than is convenient. To avoid this, choose the whole wheat version, make your home baking if you can to use whole wheat flour and, as for the bread, choose the really whole grains, not those made of refined white flour and wheat bran has been added later.

Precooked, as a last resort

Pizzas, cold cuts, chips, sausages … These foods cannot be part of the daily diet, but should be eaten as a specific treat. In general, all processed foods contain lots of harmful fats that raise bad cholesterol.

If you control your cholesterol levels, you not only fill your arteries with health and protect your heart. According to the latest studies, you also take care of your brain and your mind. To make it very simple, in Clara we have prepared a practical guide so that you know what functions it has in the body and how to lower your bad cholesterol quickly .

Cholesterol is necessary

Do not be afraid of cholesterol. It is an essential substance that our body makes (naturally or from foods of animal origin) and that we need to live, since it intervenes in many vital functions, such as helping the formation of hormones, transporting vitamins ( those that dissolve in fat and not in water, such as A, D, EK) or help the liver to produce bile, so that we can digest food. 80% of cholesterol is made in the liver and 20% comes from some foods (dietary cholesterol). Cholesterol, by itself, is not dangerous. But the vehicle in which you travel can hurt us.

The real enemy: LDL lipoproteins

"As cholesterol is a fat, it cannot be dissolved and uses a special transport, lipoproteins, to move through the blood" , explains Dr. Irene Bretón, president of the Spanish Society of Endocrinology and Nutrition (SEEN). These lipoproteins would resemble the different vehicles that circulate on a highway (your arteries). The heavy vehicles would be the LDL (low-density lipoproteins also known as bad cholesterol) that carry cholesterol but can "jam" the road.

HDL or good cholesterol, cleans your arteries

HDL (high-density lipoproteins), on the other hand, flow through the blood more easily and do not accumulate in the body. They also have the function of "sweeping" bad cholesterol towards the liver so that it breaks down and expels it. Therefore, the more HDL you have, the better this "road cleaning" service will be and the less risk you will have of heart disease or other diseases such as dementia.

What happens when you have high cholesterol?

If you have high cholesterol, your body may store the extra cholesterol in your arteries. Arteries are blood vessels that carry blood from the heart to the rest of the body. The buildup of cholesterol in the arteries is known as plaque. Over time, the plaque can harden and narrow the arteries. Large deposits of plaque can completely block an artery. Cholesterol plaques can also break open, causing a blood clot to form that obstructs blood flow. If an artery that supplies blood to the heart muscles becomes blocked, a heart attack can occur. If an artery that supplies blood to the brain becomes blocked, a stroke (embolism, stroke) can occur.

How to lower bad cholesterol fast

To keep your heart healthy, you must keep the so-called "bad" cholesterol (LDL) at bay and increase the "good" one, HDL. To do this, there is nothing like doing moderate exercise regularly and, above all, following these simple steps:

Eat vegetables. The vegetable has zero cholesterol. Cholesterol is only found in foods that come from animals. The more vegetable your diet is, the less bad cholesterol you will have circulating through your arteries. Ideally, you should have two servings of vegetables a day (one at lunch and one at dinner), and eat at least 3 pieces of fresh fruit a day (for example, at breakfast, mid-morning, for a snack or for dessert) because they also help you balance your cholesterol levels. Remember that we explain how to make your diet more vegetarian.
Take plant sterols. Almost all plant-based foods contain sterols. Their structure is very similar to that of cholesterol, with the exception that they intervene in the intestine by decreasing its absorption. In addition to vegetables, you can find sterols in foods enriched with them (dairy, margarines) that can help you control it. So including them in your diet can help you lower cholesterol faster. Of course, an enriched food cannot fix what spoils an unbalanced diet. The essential thing is to take care of the whole diet and not neglect the rest of your food just to take them.
More antioxidants. When cholesterol is oxidized, that's when it clogs the arteries the most, something antioxidants can help prevent. The best known are: vitamin C (orange, kiwi, strawberries), lycopene (tomato), carotenes (carrots) and flavonoids (cocoa, tea …).
Eat less saturated fat. This type of fat is characterized by being solid at room temperature and is usually of animal origin. To lower your cholesterol, you should limit foods such as dairy fats (cheese, whole milk, cream, butter), fatty meats (kid, lamb, foie) or sausage.
Include more fiber in your diet. It helps reduce bad cholesterol as it improves the absorption of fat by the body. It is recommended to take between 25 and 35 grams of fiber daily. Eating whole grain products, fruits and vegetables is the best way to increase the presence of fiber.
Eat foods that raise good cholesterol. The more good cholesterol (HDL) circulates through your arteries, the cleaner they will be, since it has that function of "sweeping out" bad cholesterol. And consume natural remedies that help control cholesterol.
Limit foods that raise bad cholesterol. Basically it is about eating less saturated fat (cream, butter, whole milk), fatty meats (kid, lamb, foie), sausage and, above all, precooked and processed meats (bacon, sausages, etc.).
Cook with little fat. Papillote, steam, boiled, oven, grill … they are better than battered, fried and breaded. And watch out for the sauces! that have "hidden" fat. Mayonnaise, béchamel, carbonara, etc. leave them for specific moments but not for the day to day.
Avoid extra pounds. The greater the overweight, the more fat there is in the body in the form of triglycerides and it has been shown that if these increase, the good cholesterol decreases.
Read the labels. If the fat content of the food is less than 5.25 g per 100 g, it is low and you can take it regularly. Between 5.25 and 14 g, consume it in moderation. If it is more than 14g, take it very sporadically.

Good foods that lower cholesterol

Strengthen your diet with these foods, which you will also find in our image gallery, and you will be able to see how your bad LDL cholesterol levels decrease quickly:

Artichoke. It contains cynarin, a substance that makes the gallbladder work harder. It needs cholesterol to function, so if you work, your activity "uses up" more cholesterol.
Eggplant. Have you noticed how it absorbs oil when cooking it? Well, it does the same with cholesterol. To act as a "sponge" you must take it cooked and whole, with its skin and seeds. Eggplant contains chlorogenic acid, a substance that has a marked antioxidant effect, so it helps prevent LDL cholesterol from oxidizing.
Walnuts They contain a type of omega 3, alpha-linolenic acid, which not only increases HDL cholesterol and reduces LDL, but also promotes the elasticity of blood vessels, prevents the formation of clots and reduces high blood pressure. You can take 3 or 4 a day. And although walnuts are the nuts that contain the most omega 3s, the others are also interesting taken raw and without salt. Moreover, according to a study by the Center for Biomedical Research in Network-Physiopathology of Obesity and Nutrition (CIBEROBN), about 20 g of dried fruits per day are enough to reduce triglycerides by more than 10%, total cholesterol by 5% and LDL (the bad one), 7.4%.

Flax seeds. Flax seeds contain, like walnuts, alpha-linolenic acid, the "father" of the omega 3 family. Most clinical studies show that taking 30 to 50 grams of ground flax (not soaked) reduces total cholesterol by 6 and 13%, and "bad" cholesterol, from 9 to 18%, increasing the good. You can include them in your salads, yogurts, cereals … you will also avoid constipation.
Olive oil. The oleic acid in extra virgin olive oil is a great help to regulate the level of cholesterol in the blood, as it helps to reduce "bad" cholesterol and increase "good" cholesterol, according to the Predimed study on Prevention with the Mediterranean Diet. Plus, it doesn't increase triglycerides either. It is recommended to take 3 to 5 tablespoons daily. In fact, studies show that taking 2 tablespoons a day helps reduce your risk of having a heart attack.

2 tablespoons of olive oil a day helps reduce the risk of having a heart attack.

Oats. It contains a fiber called beta-glucan, which, unlike other cereals, is soluble. This fiber is what has earned it the recognition of functional food. Consuming 3 g of it daily (or 75 g of flakes or 40 g of bran), lowers cholesterol clearly in a few weeks.

Tomato. Researchers at the University of Kyoto have discovered that it helps to curb dyslipidemia, which is the increase in bad cholesterol or the decrease in good cholesterol.
Cheese. It has always been eliminated and prohibited in diets to lower cholesterol but the Spanish Federation of Nutrition, Food and Diet (Fesnad) in one of its reports states that it is not necessary to do so. So the cured cheese can continue to be taken. Of course, moderately and within the framework of a balanced Mediterranean diet. Since, as has been shown, it is butter and processed meats that exert a greater negative effect on cardiovascular health.
Soy. Its richness in fiber helps prevent and relieve constipation and reduces cholesterol levels. It can also help you regulate your blood sugar level.
Integral rice. A serving of 80 grams of raw brown rice provides 30% of the magnesium that is needed per day and a deficiency of this mineral increases the level of lipids in the blood, which favors atherosclerosis, arrhythmias and the formation of thrombi.

Green Tea. The polyphenols it contains help reduce cholesterol levels. Experts say that having three cups a day helps protect the heart.
Chia seeds. Like those made from flax (there are also poppy or sesame), they are a good source of omega 3 polyunsaturated fats (alpha-linolenic acid), which helps regulate blood pressure and cholesterol in the blood (they reduce LDL lipoproteins and increase HDL). . They are also very rich in fiber and antioxidants.
Egg white. The fatty acids in egg whites increase "good" cholesterol. So now you know, tortillas, better with two whites and one yolk or take only boiled whites, which are also very satiating.
Blueberries These blue berries have been shown to be very useful in caring for the heart according to various studies, since in addition to increasing "good" cholesterol, they reduce blood pressure, stiffness of the arteries and inflammation in general.
Legume. A study from the University of Toronto (Canada) found that taking 120 g daily of a mixture of beans and lentils did not increase weight and also raised the level of "good" cholesterol.

Eating beans and lentils helps raise good cholesterol

Avocado. Yes, it is true, avocado is a fatty fruit, but it is a fat that helps raise HDL cholesterol levels, according to the American Heart Association.
Apple. If you take it regularly - remember, one a day - take care of your arteries by reducing the absorption of fat from food. Therefore, it helps you keep cholesterol at bay. And is that this fruit contains flavonoids, substances that prevent cholesterol from adhering to the wall of blood vessels. And also it provides potassium, prevents fluid retention and combat hypertension.

Almonds A handful of raw almonds a day can help control bad cholesterol and raise good cholesterol, according to a study published in the "Archives of Internal Medicine."
Salmon. It is rich in omega 3 and increases the concentration of good fats. According to a study, taking it twice a week increases good cholesterol by 4% and slightly reduces bad.
Garlic. Regulates cholesterol, increasing the good and reducing the bad. Its consumption reduces the risk of atherosclerosis and heart attack. It is estimated that 1 or 2 cloves of garlic lower the cholesterol level by 8-10%. It also helps regulate platelet tension and aggregation, preventing the formation of thrombi. Since its smell can be unpleasant, there are deodorized extracts and garlic oil pearls on the market.

Forbidden foods for cholesterol

Just as there are foods that have positive effects on your cholesterol, there are many others that have the opposite effect. They are those that you must take very punctually and in small quantities. The enemies of a balanced diet.

Palm oil
Industrial bakery
Red meat (veal, beef, lamb)
Processed meat (hamburgers and sausages)
Offal (kidneys, viscera, tongue, brains)
Sausages and cold cuts
Whole dairy
Butters
Shellfish
Bacon and bacon
Pate and foie
Yolk

The ideal cholesterol levels to be healthy

Total cholesterol: Add HDL and LDL. Ideally, it should be less than 200. Above 240 is considered very high and if there are risk factors, it should not exceed 200.
Good Cholesterol (HDL): They are like brooms that sweep away bad cholesterol. You have to be over 40. It is worrying when it is below 40 in men and 50 in women.
Bad Cholesterol (LDL): They are like heavy vehicles that “clog” the circulation. Ideally, there are less than 160.
Triglycerides. They come from dietary fats and the synthesis of the liver due to excess sugar. Less than 150.

Discover your true heart risk

HDL cholesterol is the one that really matters. Therefore, your total cholesterol number is not as important as the amount you have of good cholesterol. Doctors divide and assess your risk of heart disease with a ratio. How is it done? The total cholesterol is divided by the good cholesterol or HDL. With the result, you can identify your risk in the following table.

Divide your total cholesterol number by the good cholesterol or HDL and check the result.

Very low risk: Women 3.8 and less. Men 2.9 and under.
Low risk: Women between 3.9 and 4.7. Men between 3.0 and 3.6.
Normal risk: Women between 4.8 and 5.9. Men between 3.7 and 4.6.
High risk: Women between 6.0 and 6.9. Men between 4.7 and 5.6.
Very high risk: Women more than 7. Men between more than 5.7.

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