Cholesterol is essential for the proper functioning of our body. However, in excess in the blood, it represents a cardiovascular risk factor. To avoid such an imbalance, food has an essential role, according to two nutrition experts.
What nutrients target to naturally lower cholesterol?
On Tiktok, dietician @comiendoconmaria, recalls that some nutrients must become the pillars of your diet, to lower your “bad cholesterol”, LDL cholesterol.
It prioritizes plant sterols, which are naturally found in fruits and vegetables. According to her, no need to rush into enriched products. “”Just make sure to reach the recommended minimum portion of three fruits per day and two portions of vegetables“She specifies.
Fibers and omega-3, essential against cholesterol
Another major lever: the fibers, which slow down the absorption of cholesterol in the digestive system. They are found in abundance in whole grains, vegetables, legumes, fruit and hull fruits.
Maria recommends consuming legumes such as lenses or chickpeas, at least 4 times a week.
In addition, the omega-3 contribution is also essential. These fatty acids have a protective effect on the cardiovascular system. “”The best way is to eat fatty fish twice a week and add seeds like linen, or nuts “she advises.
What other foods in concrete terms on a daily basis?
When questioned, dietician Alexandra Retion, recalls that superfoods against cholesterol do not exist. “”Above all, you have to target a balanced diet “ she also underlines. Here are the main lines to respect:
- 3 fruits per day and 2 portions of vegetables with each meal;
- Fatty fish, like sardines or mackerels, twice a week;
- Legumes 4 times a week;
- Shellfish (nuts or non -salty almonds) regularly;
- Full cereals every day.
In parallel, regular physical activity is an essential ally. Combined with a balanced diet, it represents a “effective strategy for fighting sustainably against hypercholesterolemia“Concludes the dietician.