The best diet to reduce high cholesterol

Controlling cholesterol through a healthy diet is fundamental to maintaining cardiovascular health. According to doctors, a healthy diet combined with exercise is the most effective method.

High cholesterol, a silent enemy that threatens the cardiovascular health of millions, has become a growing concern in contemporary society. According to a study by the Spanish Society of Cardiology (SEC), approximately 20% of the population over the age of 18 have cholesterol levels higher than 250 mg/dl, a value that far exceeds the levels considered healthy.

Improper nutrition, a risk factor

An unbalanced diet is a determining factor in this epidemic of hypercholesterolemia affecting our society. Many people include an excessive amount of animal fat, saturated fat and alcohol in their diet, in part because of the fast pace of modern life.

However, other factors also contribute to high cholesterol in the body, such as liver disease, endocrine and kidney disease, certain medications, and genetic predisposition to hypercholesterolemia.

Cholesterol reduction diet

The Spanish Heart Foundation suggests a number of dietary guidelines to help reduce blood cholesterol levels. These include:

Eating fresh fruits and vegetables in large quantities, at least five servings a day.

Include whole grains such as bread, pasta and rice in your diet.

Add vegetables to your diet at least three times a week.

Eat fatty fish such as tuna, sardines and salmon at least three times a week.

Integrate walnuts and almonds, as well as extra virgin olive oil, into your daily diet.

Avoid foods that contain saturated fat, such as whole milk, butter, fatty meats and cured meats.

Use low-fat cooking methods such as baking, grilling, steaming or sautéing.

Specific recommendations

Consume between 30-35% fat, mainly in the form of fish and virgin olive oil.

Limit saturated fat intake to less than 10%.

Consume less than 7% polyunsaturated fat and less than 15-20% monounsaturated fat.

Keep your cholesterol intake below 300 mg per day and balance your carbohydrate and protein intake.

Make sure you eat enough dietary fiber and calories to maintain a healthy weight, according to 20minutos.es.

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