Is it possible to lower cholesterol and protect the heart through daily diet? The cardiologists They agree that the choice is good Eat and adopt healthy habits can be decisive for the Cardiovascular health. Accordingly The New York TimesAlthough high cholesterol does not cause obvious symptoms, it remains a leading cause of heart attack and death worldwide. A lot of control lies in the small changes made every day.
He LDL cholesterolidentified as “bad cholesterol”is one of the most critical factors in clogging the arteries. Harvard Health Publishing explains that this type of cholesterol promotes the formation of plaques that narrow and harden artery walls, hindering blood circulation and increasing the risk of heart attack and stroke. The real challenge is that even young, physically active or healthy people can build up cholesterol in their arteries without any noticeable symptoms.
For this reason, experts emphasize the importance of Check cholesterol levels regularly. Mayo Clinic points out Between 20 and 30% of cases can be controlled through diet and physical activityalthough the genetic component plays a relevant role, especially in diagnoses such as familial hypercholesterolemia. However, the scientific evidence is clear: changing your diet can mean a before and after in preventing cardiovascular disease and improving quality of life.
The soluble fibercontained in foods such as: Oats, legumes, sweet potatoes, broccoli, Brussels sprouts, carrots, apples, berries and avocadoworks in the intestines by forming a gel that binds to cholesterol and prevents its absorption. This mechanism, supported by numerous clinical studies and experts at the Mayo Clinic, is crucial for those who want to lower LDL cholesterol levels without resorting to medication. In addition, a high-fiber diet is associated with a significant reduction in the risk of heart disease and blood sugar regulation.
However, the general population generally consumes less fiber than recommended. Experts suggest a Daily intake of 38 grams for men and 25 grams for women, although most barely reach half of that goal.
Increased consumption of foods with fiber also has a satiating effect, helping to achieve and maintain a healthy weight, another important pillar of cardiovascular protection. Fiber also provides antioxidants that fight inflammation and oxidative damage in the body.
The vegetable proteinslike those present in soy —Tofu, Tempeh, Edamame—, Legumes and nutshave proven to be allies in lowering LDL cholesterol. A growing body of evidence, such as that from Harvard, shows that regular consumption of plant proteins not only helps lower cholesterol, but also provides fiber, micronutrients and healthy fats.
It was found that the Soy can lower LDL by 3 to 4%a benefit that increases when red or processed meat is replaced with these plant sources. Additionally, due to their low saturated fat content, legumes further contribute to a healthy lipid profile, providing an accessible option that is easy to incorporate into everyday dishes.
The regular consumption of fatty fish as Salmon, sardines and mackerel It is essential for cardiovascular prevention strategies. These fish are rich in omega-3 fatty acids, which have been shown to increase HDL (“good”) cholesterolreduce triglycerides in the blood and have anti-inflammatory effects that protect artery walls, they say from Harvard.
Unlike fiber or plant proteins, these fish do not directly lower LDL cholesterol. However, they are a key food in a cardiac diet due to the positive effect on other risk factors such as reducing triglycerides and preventing cardiac arrhythmias.
The Nuts and seedsespecially those Walnuts and almondsprovide an arsenal of cardioprotective compounds: unsaturated fats, fiber, phytosterols and antioxidants. Consume between 50 and 100 grams of nuts five times a week According to the Mayo Clinic, it can significantly reduce LDL cholesterol levels and improve the overall functioning of the cardiovascular system.
Aside from their cholesterol-regulating effects, nuts and seeds are also easy to incorporate into breakfast, salads, yogurt or as a snack. Its consumption creates a feeling of satiety, which helps avoid excessive intake of highly processed foods.
He extra virgin olive oilknown for its richness in monounsaturated fats and antioxidants, is preferred by cardiologists for cooking and seasoning, explain Harvard specialists.
It has been proven that replacing saturated fats – such as those found in butter, animal fat or coconut oil – by vegetable oils like olives or canola, clearly contributes to LDL cholesterol control and heart health.
It is important to avoid habitual use of highly saturated oils such as coconut or palm oil, as current evidence suggests these are associated with an increased cardiovascular risk.
Adopt a daily diet based on this Foods of plant origin, fatty fish, nuts and high-quality oils It is the recommendation of experts to lower cholesterol levels and protect the heart in the long term.
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