They should always be accompanied by healthy ingredients.

It is shown that cholesterol levels in the body are directly related to a healthy lifestyle and eating habits. Within the immense range of options of our Mediterranean diet, there is a specific one that gains fans every day for its extraordinary benefits. In Uppers, we take note of what is the best food to lower cholesterol as endorsed by multiple studies published in recent years in the most prestigious specialized journals and in the field of medicine.

Cholesterol is a lipid or fat with great importance for the body because it serves to form the membranes of the cells of our organs; It is also “like a raw material” essential for the synthesis of sex hormones and of adrenal origin; and it is also a precursor of bile acids, substances that are part of the bile and facilitate the digestion of fatty foods.

A very simple explanation of the process is that The main route of cholesterol entry into the body is through its absorption in the intestine.It is synthesized by the liver and then transported by lipoproteins into the blood for distribution throughout the body.

The problem is that sometimes excess cholesterol is generated circulating in the blood, which tends to deposit on the walls of the arteries, producing the atheromatous plaques. These plaques grow as the cholesterol level rises, so the blood vessels become stiff and even clogged.

Furthermore, it turns out that plaque rupture and thrombus formation becoming a new health risk, as they can totally or partially obstruct the artery or travel through the bloodstream until reaching smaller caliber arteries and obstructing them. The consequence depends on the location of these obstructions with diseases such as arteriosclerosis; ischemic heart disease; angina pectoris and acute myocardial infarction; cerebrovascular accidents, such as heart attacks and cerebral thrombosis; peripheral artery disease; lower limb ischemia; aortic aneurysms; or intestinal ischemia.

The definition of good or bad cholesterol It is not as we know it, in reality, the difference is in the lipoproteins that transport it Yes, there are two: low-density lipoproteins known as LDL (low-density lipoprotein) and high-density lipoproteins called HDL (high-density lipoprotein).

LDL is responsible for transporting cholesterol to the tissues. and, for example, its excess is associated with the development of arteriosclerosis. as for HDL has the function of extracting excess cholesterol atherosclerotic cells and plaques. The functions of both are linked to the decrease or increase of said plaques that are generated in blood vessels. Therefore, when reading the laboratory results of a blood test, the values โ€‹โ€‹โ€‹โ€‹of LDL-cholesterol or bad and HDL-cholesterol, colloquially good, are shown.

The best foods to control cholesterol

Now, once the relevance for the body of keeping cholesterol levels under control is clear, several studies carried out over the years highlight that Legumes are one of the foods that most contribute to the regulation of this lipid. At Harvard Health Publishing, division of consumer health education at Harvard Medical School, in Boston, United States, an article on the subject was written by Drs. Monique Tello and Dr. Rani Polak, both dedicated to healthy lifestyle promotion, education and research, among other functions.

When they talk about legumes they mean lentils, chickpeas, beans, peas, beans and the various types of beans that are cooked in Spanish homes throughout their lives. However, it is highlighted that the preparations and ingredients that accompany these legumes must favor vegetables instead of in meat preparations, as the excessive amount of salt and fat they include is not exactly healthy.

All scientific studies conducted have concluded that diets rich in legumes lead to a lower risk of developing obesity, diabetes, high blood pressure, high cholesterol, heart disease or stroke. Even the fact of incorporating legumes in the daily menu helps to treat effective against these diseases mentioned.

doctor Tello and Dr. Polak focus on a randomized clinical trial of over one hundred people with type 2 diabetes. After consuming at least one cup of legumes a day for three months it was checked how your body weight had been reduced about 2.7 kg; 1.4 cm waist circumference; 0.5% on HbA1c or blood glucose; 4.5 points in systolic blood pressure and 3.1 points in diastolic blood pressure.

As far as we are concerned, LDL or bad cholesterol lowered by 8 points. What is also significant is that these hundreds of people were not given any type of medication or supplement. The doctors guarantee in the text that many other studies that analyze the consumption of legumes as an important part of the diet reach very similar conclusions.

The power of legumes against bad cholesterol

This power of legumes is due to the fact that it is a highly nutritious food, are very rich in protein, fiber and carbohydrates, but their glycemic load is low. That high protein and fiber content It is satiating, mainly, with which there is no need to continue eating or to do so after a short period of time, as with other foods. Going into detail, the fiber they provide is soluble and viscous, which slows down its absorption in the small intestine, in addition to fixing certain molecules related precisely to cholesterol. It is added that the index and O glycemic load of legumes are very low therefore, they do not increase blood sugar levels and therefore less insulin is released after eating.

Chickpeas, lentils, white beans or peas in addition contains folates (folic acid, a B vitamin used by the body to make new cells) and mineralsabove all iron, phosphorus and magnesiumto which a low lipid content or fatswhich are also of good nutritional quality, due to their high level of linoleic acid, an essential fatty acid of the omega 6 series, essential for the body. They are plant nutrients that are associated with lower blood pressure and better cardiovascular health.

Experts point out that legumes help maintain good bone health, which promotes longevity by reducing the risk of age-related bone complications such as osteoporosis. They add that they are a ally for both maintaining weight and losing it when health requires it; the high protein and fiber content keeps you feeling fuller for longer.

Another advantage is that the same protein load is involved in the muscle health and speeds up the injury repair process. Likewise its consumption is recommended in patients with diabetes for its low glycemic index, low fat and high fiber content that help stabilize blood sugar levels. Finally, they remind you of the need not to accompany legumes with fatty meat preparations, but vegetables, whole grains, fruits and fatty fish.