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Pular para o conteúdo Alimentos para baixar o colesterol é fundamental para muitas pessoas que estão lutando para controlar o colesterol que é considerado uma coisa ruim. O nosso corpo realmente utiliza os hormônios, vitaminas e até enzimas digestivas que precisamos para o funcionamento. O que muitas pessoas não entendem é que o corpo já produz todo o colesterol necessário no fígado.
alimentos para baixar o colesterol Mas o colesterol adicional é conseguido através da nossa dieta. O problema, é claro, é quando há muito colesterol no corpo, que deverá ser armazenado em algum lugar.
Quando este colesterol extra é oxidado na corrente sanguínea. Ele é depositado nos vasos sanguíneos e nas artérias em formato de placa. Isso pode causar bloqueio no sistema circulatório e aumentar significativamente o risco de uma doença cardíaca coronária. Bem como a aterosclerose, ataques cardíacos e derrames. Também eleva a pressão arterial e pode aumentar o risco de diabetes.
Além disso, também há formas “boas” e “ruins” de colesterol , mais conhecidas como colesterol HDL e colesterol LDL, respectivamente. O colesterol HDL pode auxiliar na movimentação do colesterol pelo corpo para os locais onde é necessário.
Sendo que o colesterol LDL é o armazenado nas artérias e nos vasos sanguíneos, representando uma ameaça à sua saúde. Optar por uma dieta de alimentos para baixar o colesterol exige entender a diferença entre essas gorduras boas e ruins. Também inclui aprender dicas de estilo de vida que podem diminuir ou equilibrar os níveis de colesterol em seu corpo.
Melhores alimentos para baixar o colesterol :Alguns dos melhores alimentos que ajudam na diminuição dos níveis de LDL são aveia, nozes, chá, legumes, alho e azeite de grãos inteiros, entre outros.
1. Aveia de grão inteiro: Numerosos estudos ligaram a aveia de grãos inteiros com uma redução no colesterol LDL devido a uma substância conhecida como beta-glucano, além da quantidade de fibra dietética encontrada nesses grãos. Uma simples mudança de cereais matinais pode proporcionar uma grande diferença nos níveis de colesterol .
2. Nozes: Vários tipos de nozes têm bons níveis de colesterol HDL, o que pode reduzir ativamente seus níveis de colesterol “ruim”. Amêndoas, castanha de caju e nozes são boas para tal, mas desconfie da quantidade consumida, pois existem algumas calorias na maioria das variedades de nozes.
3. Azeite: Conhecido como um dos óleos vegetais mais saudáveis para ser usado em sua dieta, o azeite é rico em ácidos graxos monoinsaturados. Isso pode reduzir o colesterol LDL e melhorar a saúde cardíaca, especialmente se você substituir o óleo de canola e outros óleos à base de semente por este item básico da dieta mediterrânea.
4. Alho: Embalado com antioxidantes e compostos sulfúricos, estudos descobriram que o consumo regular de alho pode diminuir a pressão arterial. Também pode evitar que o colesterol seja depositado nos vasos sanguíneos e reduzir de forma mensurável o risco de doenças cardiovasculares.
alho para baixar colesterol 5. Legumes: Os feijões são ricos em fibras dietéticas, que podem regular a quantidade de colesterol que é absorvida pelo organismo. Uma vez que o fígado já produz colesterol suficiente para as nossas necessidades diárias, alimentos como feijão podem ajudar o colesterol rapidamente a ser eliminado pelo corpo.
6. Chá: O chá verde é talvez a variedade de chá mais bem estudada e mundialmente louvada, pois pode reduzir os níveis de colesterol LDL e prevenir o estresse oxidativo, o que pode aumentar o risco de doença cardíaca.
Dicas para baixar o colesterol naturalmente: Quando se trata de alimentos para baixar o colesterol naturalmente, além de optar por uma dieta inteligente, você também deve parar de fumar, aumentar a quantidade de exercícios, limitar o álcool e perder peso.
1. Exercício: Uma dieta de alimentos para baixar o colesterol é um ótimo momento para melhorar a saúde, mas fazer exercício regularmente pode auxiliar ainda mais no aumento dos níveis de colesterol HDL (bom). Também aumenta a circulação, diminui a pressão arterial e previne a deposição de colesterol nas artérias.
2. Álcool: Embora o consumo de uma quantidade pequena ou moderada de álcool tenha sido associado à redução dos níveis de colesterol , beber álcool excessivamente causará um aumento nos níveis de triglicerídeos e colesterol “ruim”. Portanto, sempre beba com moderação, e evite cerveja e licor, se possível.
3. Fumar: Ao aumentar a pressão arterial e agir como um adstringente nos vasos sanguíneos, fumar é uma das piores coisas caso tenha colesterol alto. É bem sabido que o tabagismo irá reduzir os níveis de colesterol HDL no corpo, que é o tipo bom caso deseje ter uma saúde ideal.
como baixar o colesterol 4. Perda de Peso: Caso seja obeso, é provável que leve uma vida mais sedentária e coma mal, o que pode contribuir para um aumento do colesterol e um fraco equilíbrio entre o colesterol HDL e LDL. Até mesmo 30 minutos de exercícios regularmente por dia podem fazer uma diferença no controle de alimentos para baixar o colesterol .
Dietas com Baixo Teor de Colesterol: Algumas das melhores dietas com baixo teor de colesterol são a dieta mediterrânea, a dieta DASH, a dieta vegetariana ou vegana, a dieta de alimentos para baixar o colesterol e a dieta flexionista, entre outros.
1. Dieta DASH: Esta dieta concentra-se em plantas, principalmente em rutas e vegetais, juntamente com nozes, carnes magras, itens lácteos com baixo teor de gordura e grãos integrais.
2. Dieta vegetariana ou vegana: Ao cortar a carne gorda e aves em sua dieta, você precisará conseguir a proteína de outras fontes. As fontes podem ser nozes, sementes e feijões, a maioria dos quais ajudará na diminuição do colesterol ou aumentar as formas “boas” de alimentos para baixar o colesterol .
3. Dieta de 4 semanas: Esta é uma dieta de 4 semanas que envolve o corte de diferentes grupos de alimentos nas primeiras três semanas – 1) Alimentos Processados / Alimentos Refinados / Lacticínios, 2) Carne / Aves / Óleos, 3) Óleos – e principalmente o consumo de legumes, nozes, grãos, frutas e vegetais ao longo do mês.
4. Dieta flexionista: Semelhante a uma dieta vegetariana, a maioria de seu consumo será baseado em plantas, mas sem as regras estritas do vegetarianismo ou veganismo, a carne pode ser consumida ocasionalmente.
5. Dieta mediterrânea: Considerada uma das dietas mais saudáveis do planeta, esta dieta consiste em frutas e vegetais, grãos integrais, nozes e feijão, além de eliminar o excesso de sal e limitar o consumo de carne vermelha para 1-2 vezes por mês.
6. Mitos de Alimentos Para Colesterol: Existem alguns mitos sobre o colesterol que devem ser esclarecidos antes de afetar as escolhas alimentares.
Todo o colesterol é ruim: Lembre-se, o nosso corpo precisa de colesterol para inúmeras funções corporais e o colesterol “bom” pode proteger a saúde do seu coração. Desta forma, reduzir o colesterol em sua dieta é uma decisão ruim.
As dietas com baixo teor de gordura e alto teor de carboidratos são as melhores: O seu corpo precisa de gordura para o funcionamento. Para eliminação e substituição por carboidratos é uma boa maneira de aumentar o consumo global de calorias.
A gordura também é uma fonte de energia, e seu metabolismo leva à liberação de cetonas, que são poderosos pacotes energéticos. Um equilíbrio de proteínas, carboidratos e gorduras é ideal.
Os óleos de semente são bons: Os óleos vegetais alternativos são atraentes, mas alguns óleos, como o óleo de soja, cártamo, gergelim e amendoim, possui grandes quantidades de ácidos graxos ômega 6, que pode prejudicar os níveis de colesterol .
Gorduras trans = Gorduras saturadas: As gorduras saturadas não são opções ideais em sua dieta, mas são muito diferentes das gorduras trans. Elas são conhecidos por serem tóxicos e aumentar a inflamação, bem como aumentar o risco de doença cardíaca.
Superalimentos que podem reduzir o colesterol: Certifique-se de que sua dieta de alimentos para baixar o colesterol inclua abacates, açafrão, batata-doce, salmão e espinafre, entre outros.
1. Açafrão: Rico em curcumina e outros compostos antioxidantes, este tempero é uma excelente maneira de reduzir os níveis globais de Alimentos Para Baixar o Colesterol e aumentar o metabolismo, o que ajudará na queima de gordura e auxiliar no trabalho de perda de peso.
2. Batatas doces: Como uma ótima fonte de fibra solúvel em água, as batatas doces podem evitar a absorção excessiva de colesterol em alimentos, o que é bom caso esteja lutando para manter os níveis sob controle.
3. Salmão: Um dos melhores alimentos para obter ácidos graxos ômega 3, que são a forma “boa” de colesterol . Isso pode equilibrar os níveis de colesterol e fornecer outros minerais e nutrientes fundamentais.
salmao baixa colesterol 4. Abacates: Rico em gorduras monoinsaturadas, os abacates são algumas das frutas mais saudáveis em qualquer dieta. Elas foram ligadas diretamente à elevação de HDL e à redução dos níveis de colesterol LDL. Mesmo que consuma apenas 1-2 vezes por semana.
Alimentos que aumentam o colesterol: Caso esteja tentando uma nova dieta de alimentos para baixar o colesterol para diminuir os níveis de colesterol. Os alimentos que você deve evitar são: gorduras trans, carnes gordurosas, manteiga / margarina, produtos lácteos e fast food.
1. Carne gorda: A carne vermelha e as formas gordurosas da proteína podem ser deliciosas, mas constituem uma base para. As dietas de algumas pessoas, tornando muito difícil o controle dos níveis elevados de colesterol .
2. Manteiga / margarina: Substituir esses itens com alto teor de gordura pelo azeite ou outras opções saudáveis. É essencial, pois tanto a manteiga quanto a margarina contribuem para os níveis de colesterol LDL.
Produtos lácteos de gordura total – Enquanto alguns dos minerais e nutrientes presentes nos produtos. Lácteos são bons para o corpo, a quantidade de gordura no queijo. Cremes, coberturas e cremes de café é perigosamente alta.
3. Gorduras trans: Essas gorduras são encontradas em alimentos como biscoitos, lanches, junk food e certos óleos altamente processados. Eles são conhecidos por aumentar os níveis de colesterol “ruins” e inflamação no corpo.
4. Fast food: Esses alimentos são tentadores, mas também são altamente processados e possuem altos níveis de gorduras trans.
Alan Costa Formado em Comunicação Social, especialista em jornalismo digital e SEO, responsável por criar diversos projetos na internet, afim de levar conhecimento à todos sobre saúde, beleza, bem estar, natureza e entretenimento.
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