6 Foods To Include In Your Diet If You Have High Cholesterol And Triglycerides 

Cholesterol and triglycerides in normal levels are necessary for your body, help in the cellular process and are the energy supply for the body.

But an excess concentration of cholesterol in the blood will atrophy the arteries and the passage of blood, increasing the risk of cardiovascular diseases. While the increase in triglycerides would cause overweight and obesity. Maintaining a balance of these components is recommended; for this there are certain foods that will help you.

1. Oats

This cereal is a source of soluble fiber, rich in protein and good fats. 80% of the total lipids are unsaturated, that is, they help reduce the levels of bad cholesterol and triglycerides in the blood. In addition, it has fatty components such as avenasterol and lecithin, which help reduce the absorption of low-intensity cholesterol (LDL) in the intestine.

It is recommended to eat a cup and a half of oats a day.

2. Legumes

Its contribution in vitamins, minerals and soluble fibers maintain weight, improve blood glucose, blood pressure and the digestive system. According to The Canadian Medical Association Journal, a serving of legumes a day reduces bad cholesterol by 5%.

In addition, these foods have lectins that promote the transport of cholesterol and reduce the risk of fat accumulation in the arterial walls, they have phytochemicals that contribute to the decrease of triglycerides in the blood. Among them we have beans, lentils, chickpeas, beans, soybeans, etc. and they are eaten in soups, creams or as an accompaniment to meats.

3. Vegetable Oils

Although it seems contradictory, vegetable oils such as olive, avocado or sesame help regulate cholesterol and triglyceride levels in the blood thanks to their monounsaturated fats and phytosterols.

It is recommended to consume these oils in salads, as a dressing, or as a base for preparations. You can also include sesame in your meals without the need for it to be oil. However, olive oil is also rich in calories, so its consumption in excess also affects our weight.

4. The Blue Fish

These fish are rich in polyunsaturated fatty acids of the Omega 3 series, such as DHA and EPA, recognized for reducing high levels of triglycerides, blood pressure and the risk of developing blood clots.

Specialists affirm that two servings of these foods a week is ideal, among the fish richest in Omega 3 we have: bonito, trout, sardine, tuna, salmon and anchovy.

5. Dried Fruits

Nuts are one of the foods that lower cholesterol. They contain phytosterols, which help reduce fat levels. It is nuts, in particular, that have a high content of omega 3, in addition, they provide antioxidants and fibers for your body.

It is recommended to eat a handful (4 - 6 units) of nuts a day, as it can reduce the risk of cardiovascular diseases. You can consume them alone, in desserts, salads or rice, among them we can find peanuts, hazelnuts, almonds, etc.)

6. Vegetables And Fruits

Fruits such as apples, grapes, strawberries and citrus fruits have sterols that delay the absorption of cholesterol by the intestine, causing it to be eliminated in the feces. On the other hand, okra is a vegetable that stands out for its fiber and mucilage, which are important for regulating fat.

Fruits are best eaten whole with peel and not in juices, while vegetables in general have a better effect without being raw.

These foods accompanied by plenty of water will improve the functioning of your body. However, it is always advisable to go to a specialist to give you the necessary indications, remember that every organism is different and unique.