Cholesterol is a molecule instinctively and physiologically present within our organism, which even has the ability to manufacture it as it represents, for example, a substantial constituent of cell membranes and is also defined as a precursor for the synthesis of all steroid hormones.
An effective way to combat cholesterol spikes is to eat the right foods. Here is a list for you.
If you have high cholesterol, these foods help lower it: the list
Let’s start with the legumes. They are full of fiber and, in many cases, also of phytosterols, all legumes represent a particularly happy choice for hypercholesterolemics, especially when they take the place of meat (food known instead for the high content of saturated fats, which as we know are principally responsible for an increase in values).
The legumes with the best beneficial properties are: chickpeas, lentils, soy, peas, borlotti beans and cannellini beans.
Let’s move on now pesce. Rich source of omega-3, the effect is double for this element: as for legumes we go to decrease the quantity of meat consumed, replacing it with higher quality fats, but secondly, as we said before, we enjoy a high intake of omega-3.
For vegetarians / vegans it is possible to replace it without regret with a tablespoon a day of linseed oil. This oil must be kept strictly in the refrigerator, alternating in case with ground flax seeds or hemp seeds.
Let’s move on to vegetables. All vegetables are able to operate in a positive way towards the absorption of intestinal fats, for example by reducing the impact of any consumption of meat.
Honorable mention must be made for the artichoke which, thanks to its cholagogue effect, determines a greater expulsion of bile in the intestine. Bile which is rich in cholesterol. If we eat an adequate amount of other fiber in the meal, perhaps in the form of whole grains and legumes, some of this cholesterol is sequestered and eliminated in the feces.
We end with the sesame, such as soy full of lecithin and plant sterols. It can be consumed for example as a tasty addition to salads or in the form of chickpea hummus. The second case occurs when tahini is also used for its preparation, a preparation based on sesame.