Do you know what normal triglyceride values ​​are?

Do you know what normal triglyceride values ​​are?

Do you know what normal triglyceride values ​​are? When are they high and when are they low?

Discover this and much more in the following article from Cardiosmile Chile.

As with cholesterol, it is essential that you get a medical checkup every so often to know your triglyceride level, because if they are high you may have an increased risk of cardiovascular disease (CVD).

When the concentration of triglycerides in the blood is in the normal range, the so-called hypertriglyceridemia can be generated.

Hypertriglyceridemia can be classified according to its origin: when it occurs as a consequence of genetic defects, it is called “primary”. When it is due to other diseases or environmental / external factors, such as feeding, it is called “secondary” hypertriglyceridemia.

Whatever the origin, the key is to know that a high level of triglycerides is associated with an increased risk of cardiovascular disease. Hence the importance of having a blood test to know your cholesterol and triglyceride levels, also known as lipid profile.

Through this test you can know in detail your cholesterol levels and triglycerides, in order to determine the risk of developing heart disease, among others, because a high level of triglycerides can lead to atherosclerosis or inflammation of the pancreas, also known as pancreatitis.

Triglyceride values

By observing the results of your lipid profile, you can be guided by these ranges of triglycerides:

Normal: less than 150 mg / dL.

Upper limit: 151 to 200 mg / dL.

High: 201 to 500 mg / dL.

Very high: greater than 500 mg / dL.

It is important to know that these ranges are referential and may vary according to the presence of other cardiovascular risk factors, so it is essential that you indicate to your doctor any family history related to cholesterol, diabetes or another disease, in addition to your medical history.

In case your results indicate that you have high levels of triglycerides, consider that they may be due to:

  • A diet low in protein and high in carbohydrates
  • Low thyroid activity
  • Cirrhosis or liver failure
  • Other medications, such as female hormones
  • Nephrotic syndrome (kidney disorder)
  • Diabetes poorly controlled
  • A hereditary disorder in which high amounts of cholesterol and triglycerides are present in the blood

How to return to the normal range of triglycerides?

If your triglyceride levels are low, it may be due to the following factors:

  • Hyperthyroidism (very active thyroid)
  • Low fat diet
  • Malabsorption syndrome (the small intestine does not absorb fats well)
  • Malnutrition
  • Consult your doctor to know the origin of your low level of triglycerides and thus take measures to return to normal values.

On the other hand, if you discovered that your triglycerides are in the normal range, there are a series of measures you can take to reduce them. The general recommendation focuses on changing eating habits and increasing physical activity. Also, your doctor can recommend medications to reduce triglyceride levels and thus prevent pancreatitis in case of levels above 500 mg / dL.

You can also use Cardiosmile, a natural product that helps reduce your LDL cholesterol by 12% and your triglycerides by 14% *.

Cardiosmile is a product free of gluten, sugar, sodium, lactose, calories and fats so anyone can consume it from 5 years of age. And is that Cardiosmile contains 2 g. of phytosterols in just one sachet, the precise and recommended portion to decrease cholesterol effectively.

The phytosterols of Cardiosmile inhibit cholesterol absorption at the intestinal level and have no observed side effects. And it is also a versatile product that you can add to any of your meals without changing its taste, texture or smell.

Check your results and keep your cholesterol and triglyceride levels in a natural way. Remember that with just one sachet a day you can take care of your heart and lead a healthier life.

Cholesterol? Cardiosmile, it works.

 

* AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289
Foods to lower triglycerides

Foods to lower triglycerides

Foods to lower triglycerides

What kind of foods are the most used to maintain or lower triglycerides?

What foods should you choose?

Find out the details at Cardiosmile Chile.

 

Si fuiste a realizarte un perfil lipídico y el médico dijo que tus niveles de triglicéridos estaban elevados, no te preocupes, aquí te contamos cómo llevar tus triglicéridos a rangos normales, alimentándote de manera saludable.

Pero antes de comenzar, debes recordar que los triglicéridos son un lípido producido por el hígado y que se encuentran en nuestra sangre para aportar energía al cuerpo. Asimismo, cuando ingerimos alimentos, el organismo convierte las calorías que no necesita usar en triglicéridos y los almacena en las células del cuerpo.

La alimentación es un factor fundamental para llevar un estilo de vida saludable y para mantener a nuestro organismo en equilibrio. Y es que la alimentación afecta directamente la utilización de grasas de nuestro organismo, de ahí la importancia de mantener el equilibrio entre lo que consumimos, la calidad de los nutrientes y la cantidad de actividad física que realicemos.

Entonces, como primer punto a considerar: no consumas más calorías de las que requiere tu cuerpo ya que todas las calorías que no necesita utilizar de inmediato son convertidas en triglicéridos. Recuerda que las dietas altas en calorías estimulan la producción de triglicéridos en el hígado, pudiendo generarse la llamada hipertrigliceridemia (elevación anormal de triglicéridos).
If you went to make a lipid profile and the doctor said that your triglyceride levels were high, do not worry, here we tell you how to take your triglycerides to normal ranges, feeding you in a healthy way.

But before starting, you must remember that triglycerides are a lipid produced by the liver and found in our blood to provide energy to the body. Likewise, when we eat food, the body converts the calories it does not need to use into triglycerides and stores them in the cells of the body.

Food is a fundamental factor to lead a healthy lifestyle and to keep our body in balance. And is that food directly affects the use of fats in our body, hence the importance of maintaining the balance between what we consume, the quality of nutrients and the amount of physical activity we perform.

So, as a first point to consider: do not consume more calories than your body requires since all the calories you do not need to use immediately are converted into triglycerides. Remember that high-calorie diets stimulate the production of triglycerides in the liver, which can cause the so-called hypertriglyceridemia (abnormal elevation of triglycerides).

Therefore, if you have already done the lipid profile, you must identify in what range your triglycerides are. If you have not done the exam, visit your doctor to give you an order, remember that dyslipidemias have no symptoms.

Triglyceride levels

Normal: Less than 150 mg / dL.

High limit: 151-200 mg / dL.

High: 201-500 mg / dL.

Very high: Levels higher than 200 mg / dL are associated with an increased risk of cardiovascular disease (CVD).

So, to lower your triglyceride level, the first thing you should do is pay more attention to your diet:

1.- Eat what your body needs: it is not about eating more or less, it is about understanding what your body needs and listening to it so as not to overdo it. Remember that after eating, your body stores the calories it does not immediately use as triglycerides.

Pay attention to the portions of each food you eat. Another technique is choosing smaller dishes or cooking the right amounts, so do not be tempted.

2.- Diet low in saturated fats: when choosing what you are going to eat, keep in mind that saturated fats are not at all healthy, so try to avoid those foods that contain them.

This type of fats is present in products of animal and vegetable origin, which we recommend to eliminate or reduce as much as possible. Some products that contain saturated fats are:

  • Fat meats
  • Processed meats (ham, sausages, hamburgers, mortadelas, etc.)
  • Whole or high-fat dairy products (such as cream, whole milk, butter, etc.)
  • Plant-based foods such as coconut oil or palm oil, among others.

3. Avoid foods that contain trans fats such as:

  • Processed snacks (chips, roasted potatoes, twigs and similar products)
  • Precooked frozen foods (pre-fried potatoes, croquettes, etc.)
  • Margarines

4. Avoid consuming simple sugars: these are found in sugary drinks, soft drinks, ice cream, white sugar, fructose (very present in commercial fruit juices) and alcohol. All these products increase the production of triglycerides in the liver.

5.- Decrease the consumption of foods prepared with refined flours: white rice, pasta and bread made with white flour increase your triglyceride levels.

What foods to choose to lower triglycerides?

If you usually consume the products mentioned above, we recommend you make a change in your eating habits to lower your triglycerides naturally with fresh and healthy foods.

1. Foods rich in monounsaturated fatty acids such as:

  • Nuts (almonds, hazelnuts, peanuts)
  • Fruits like avocado
  • Extra virgin olive oil and canola oil

2. Foods rich in omega-3 fatty acids such as:

  • Blue fish such as mackerel, tuna, sardine, among others
  • Cold-water fish such as salmon
  • Nuts
  • Pumpkin, chia or linseed seeds
  • Keep in mind that although the market is rich in products enriched with omega-3, it will always be healthier to eat foods that contain it naturally (such as those already indicated).

3.- Choose reduced fat products:

  • Red meats without fat
  • Chicken without skin
  • Yogurt and skim milk
  • Low fat cheeses

4.- Prefers whole grain or whole grain products: if you are a fan of pasta, bread or rice, it is not necessary to leave them completely, you should only avoid those that are made with refined white flour. Instead, you can consume moderate amounts of whole grains such as: 7-grain breads, whole wheat pasta, brown rice and other tasty and healthy grains such as quinoa, barley, oats, etc.

5.- Eat foods rich in dietary fiber: they are ideal to control your triglycerides and LDL cholesterol or bad cholesterol. Some of these foods are:

  • Legumes (beans, lentils, chickpeas, etc.)
  • Linseed
  • Pumpkin seeds
  • Rice bran
  • Oat bran
  • Fresh fruits and vegetables

Gradually add dietary fiber to your diet and keep in mind that when you increase the consumption of dietary fiber, it is necessary to increase the consumption of water to avoid digestive disorders.

6.- Consumes proteins of vegetal origin

If you definitely want to leave the meat in general or decided to reduce its consumption considerably, you can resort to proteins of vegetable origin. These will bring great benefits to your body and the best thing is that they are low in fat.

Where can you find vegetable protein? In legumes such as lentils, beans, chickpeas and all those products derived from soybeans. Incorporate them into your diet and you will see how these foods will help you lower triglycerides and cholesterol.

7.- Cardiosmile, a natural product

If in addition to improving your eating habits and sports you want a natural, easy and effective supplement, take Cardiosmile.

Cardiosmile is a natural food free of gluten, fat, sodium, lactose, calories and sugar, so anyone can consume it, even children from 5 years of age. Each sachet of Cardiosmile contains 2 g of phytosterols, the recommended daily allowance to lower cholesterol and triglycerides. You just have to add a Cardiosmile sachet to the food you prefer and that’s it. Thanks to its unique formula in the world, you will be contributing to lower LDL cholesterol by 12% and triglycerides * by 14% * without altering the smell or taste of your meals.

More and more people are choosing Cardiosmile to take care of their cardiovascular health naturally. Check your results too and keep your heart healthy with just one sachet a day.

Learn more about us and decide to improve your cardiovascular health naturally and without proven side effects

Cholesterol? Cardiosmile, it works.

 

* AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289

 

How to lower Triglycerides?

How to lower Triglycerides?

How to lower Triglycerides?

Existen varias maneras, algunas naturales y otras químicas.

Entérate de los detalles en Cardiosmile Chile.

Si llegaste a este punto, probablemente tu médico te dijo que tu nivel de triglicéridos está más alto de lo normal. Por eso, aquí te contaremos un poco más sobre éstos y las medidas que puedes tomar para bajarlos.

Lo primero que debes saber antes de pasar a revisar los remedios naturales y químicos para disminuir tu nivel de triglicéridos, es que éstos, en sus niveles normales, son fundamentales para el funcionamiento de nuestro organismo.

Si no sabes qué son los triglicéridos, te contamos que -en resumen- son un tipo de grasa que está presente en la sangre y que se traslada por todo nuestro organismo con el objetivo de suministrar energía o para ser almacenados por períodos largos como grasa. Son una fuente de energía a largo plazo más eficiente que los carbohidratos, pero cuando sus niveles superan los normales es There are several ways, some natural and some chemical.

Find out the details at Cardiosmile Chile.

If you got to this point, your doctor probably told you that your triglyceride level is higher than normal. Therefore, here we will tell you more about triglicerydes and the actions you can take to lower them.

The first thing you should know before going to review the natural and chemical remedies to lower your triglycerides level, is that these, in their normal levels, are essential for the functioning of our body.

If you do not know what triglycerides are, we tell you that, in short, they are a type of fat present in blood that travels throughout our body in order to supply energy or to be stored for long periods as fat. They are a more efficient source of energy in the long term than carbohydrates, but when their levels exceed normal levels, it is essential to take measures as it can become a cardiovascular risk factor.

As with cholesterol, the only way to discover whether or not you have high levels of triglycerides, is through an examination called “lipid profile” because its increase or decrease in blood does not present any symptoms, it does not hurt. However, in some cases it is possible to observe certain signs to which you can pay attention: accumulation of fat in the abdomen and other parts of the body, small pale bags on the skin, especially around the eyes, fingers or elbows. These signals are known as xanthelasma.

Now, going back to the main topic, and if you already discovered that your triglyceride level is very high, here we tell you how to reduce it naturally:

1.- Take care of your health by eating a balanced diet

Food is a recurring subject because it is really important. Our body absorbs the nutrients and components of all the food we eat, that is why it is important to take care of their quality and to emphasize those that bring us benefits and not risks of cardiovascular or other diseases.

Consuming 4 to 5 servings of fruits and/or vegetables a day is the first step to balance your diet. It is preferable to consume them raw and do not peel them, so you can increase your fiber consumption, which is present in foods such as oats, rice, pasta, apples, etc.

2.- Avoid bad fats

It is essential that you take care in the type of fats that you consume. It prefers good fats like extra virgin olive oil and those present in salmon, mackerel, white cheeses, chicken and turkey.

On the other hand, we recommend reducing the consumption of red meat and foods high in saturated fats, sugar, carbohydrates and avoid the consumption of ultra-processed products.

3.- Avoid alcohol

Drinking alcoholic beverages in the long term can affect your health, especially if you do not drink in moderation. Therefore, if you want to help your triglycerides level decrease naturally, avoid alcoholic beverages.

Remember that much of the triglycerides present in the bloodstream come from the food you eat.

4.- Exercise

Maintaining your body is movement is essential to lead a healthy life. Exercising has great benefits like activating your metabolism or decreasing tension and stress. In addition, physical activity at least 3 times a week reduces the level of depression and anxiety (since you release dopamine, serotonin and noradrenaline), helps you relax (due to the release of B-endorphins) and, in addition, you will be contributing to reduce naturally your level of triglycerides.

Medicines

If the above recommendations are not causing any effect on your triglyceride level, we recommend you visit your doctor who may recommend certain medications to control triglycerides. Here we mention some of them:

1.- Statins: prevent the liver from making cholesterol. That is, it prevents the generation of endogenous cholesterol.

2.- Omega-3: helps reduce triglycerides. However, very high doses are needed to achieve this effect.

3 .- Fibrates: help the liver to break down bad cholesterol (LDL) and in turn lower triglycerides.

Contribute to reduce your cholesterol and triglycerides with Cardiosmile

Cardiosmile is a food that contains 2 g of phytosterols, the recommended daily allowance to reduce your cholesterol and triglyceride levels. Being a natural product, it has no identified side effects, unlike other products. Also, it is free of calories, gluten, sugar, fat, sodium and lactose, so anyone can consume it from 5 years of age.

Cardiosmile helps reduce your LDL cholesterol by 12% and triglycerides by 14% *, Cardiosmile is easy and fast to consume, since you only need to add a daily sachet to the food you prefer and that’s it! You will already be contributing to reduce your cholesterol and triglycerides *. Consume Cardiosmile daily and keep your heart healthy for much longer.

Cholesterol? Cardiosmile, #verdadquefunciona

 

 

* AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289
Do you know what normal triglyceride values ​​are?

Do you have high or low triglycerides?

Do you have high or low triglycerides? What is the normal level?

Here we tell you how you can know it and also if you are healthy or if you should consult your doctor.

Triglycerides are a type of fat present in blood that travels throughout our body in order to supply energy. These are produced in our liver, however, much of the triglycerides in our body come from the food we eat.

Thus, when our body does not use the calories acquired through food, these calories are transformed into triglycerides and stored as fat, as an energy reserve. In this way, triglycerides are a more efficient source of long-term energy than carbohydrates, but it is important to have their levels under control.

When we lead a sedentary life and/or exceed the consumption of carbohydrates and fats, we generate an imbalance in our body, increasing the probability of suffering from cardiovascular diseases. But that’s not all because there are other factors that can increase your triglycerides, such as genetic diseases, in addition to the intake of some medications such as corticosteroids.

Triglyceride level

As with cholesterol, when there is an increase in triglycerides in your body, there is no symptom or pain, so it is important to perform exams often to confirm that your levels are within the normal range. And, since there is a high level of triglycerides in the blood, hypertriglyceridemia can occur and increases the risk of suffering from cardiovascular disease.

Therefore, the first thing you should do is visit your doctor to perform a lipid profile, an exam that will allow you to know your level of triglycerides.

By reviewing your lipid profile you can guide yourself through these ranges:

Normal: less than 150 mg / dL.

Upper limit: 151 to 200 mg / dL.

High: 201 to 500 mg / dL.

Very high: greater than 500 mg / dL.

It is important to know that these ranges are referential and may vary according to the presence of other cardiovascular risk factors, so it is essential that you indicate to your doctor any family history related to cholesterol, diabetes or another disease, in addition to your medical history.

If your triglyceride level is below normal, it may be because you have a low-fat diet, malnutrition, or suffer from a disease such as hyperthyroidism or malabsorption syndrome. Visit your doctor to go deeper into the possible causes and improve your triglyceride level.

On the contrary, if you have high triglycerides, it may be due to factors such as an unhealthy diet, sedentary lifestyle, diseases such as liver failure or poorly controlled diabetes, among others. In this case, we also recommend that you consult your doctor to indicate the possible factors that increased your triglycerides and how to control them.

Remember that there are factors within your reach and that you can control to lower your triglyceride level, in addition to Cardiosmile, a natural food that helps reduce your LDL cholesterol by 12% and your triglycerides by 14% *. And you do not need a prescription to buy it.

Cardiosmile is a product free of gluten, sugar, sodium, lactose, calories and fats so anyone can consume it from 5 years old. Cardiosmile contains 2 g. of phytosterols in just one sachet, the precise and recommended portion to lower cholesterol.

The phytosterols of Cardiosmile inhibit cholesterol absorption at the intestinal level and have no observed side effects. And it is also a versatile product that you can add to any of your meals without changing its taste, texture or smell.

Check your results and keep your cholesterol and triglyceride levels in a natural way. Remember that with just one sachet a day you can take care of your heart and lead a healthier life.

Cholesterol? Cardiosmile, it works.

 

* AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289
What are triglycerides?

What are triglycerides?

Surely you have heard about triglycerides when you go to visit your doctor, or when you check your lipid profile, but do you really know what they are and what they are for?

Do you know what level of triglycerides you must have to stay healthy? Discover this and much more here at Cardiosmile Chile.

To begin, you should know that triglycerides are a type of glycerol that is part of the lipid family. In simple words, it is a type of fat that is present in blood and that travels throughout our body in order to supply energy or to be stored for long periods as fat. Thus, triglycerides are a more efficient long-term energy source than carbohydrates, however, it is important to have their levels under control.

Our body produces its own triglycerides, but also absorbs those present in the foods we consume. When we lead a sedentary life and/or exceed the consumption of carbohydrates and fats, this excess of calories is stored in the form of triglycerides in the cells of our body.

Now, it is important to know that this is not the only way to increase your triglyceride levels, since there are other factors such as genetic diseases, in addition to the intake of some medications such as corticosteroids.

The synthesis of triglycerides takes place in the endoplasmic reticulum of almost all cells of the body and is connected to the secretion of very low density lipoproteins (VLDL cholesterol). However, it is in the liver where the synthesis process is most active and where it has the greatest metabolic relevance.

It should be noted that the liver is not considered a place of physiological storage of lipids, so, if there is accumulation of triglycerides, it corresponds to a pathological case known as fatty liver or fatty liver.

 

Triglyceride’s function

The transport of triglycerides is closely related to the transport of other lipids such as cholesterol, which is why it is also linked to diseases such as arteriosclerosis.

Regarding the biological function of triglycerides, it is important to point out that they are the main energy reserve of our organism – and animal organisms in general – which is stored in the form of fats, while in plant organisms it is stored in the form of oils.

In the case of animal organisms, the excess is stored in adipose tissues which function as thermal insulators, producers of metabolic heat and mechanical protectors of certain organs such as the kidneys (like a mattress that prevents their detachment).

 

Triglyceride level

As with cholesterol, it is important that you monitor your triglyceride level since there may be hypertriglyceridemia due to an increase of these in the blood.

Hypertriglyceridemia can be classified according to its origin: when it occurs as a consequence of genetic defects, it is called “primary”. When it is due to other diseases or environmental/external factors, such as feeding, it is called “secondary” hypertriglyceridemia.

Whatever the origin, the key is to know that a high level of triglycerides is associated with an increased risk of cardiovascular disease. Hence the importance of having a blood test to know your cholesterol and triglyceride levels, also known as lipid profile.

Through this test you can know in detail your cholesterol levels and triglycerides, in order to determine the risk of developing heart disease, among others, because a high level of triglycerides can lead to atherosclerosis or inflammation of the pancreas, also known as pancreatitis.

By reviewing your lipid profile you can guide yourself through these ranges:

Normal: less than 150 mg / dL.

Upper limit: 151 to 200 mg / dL.

High: 201 to 500 mg / dL.

Very high: greater than 500 mg / dL.

It is important to know that these ranges are referential and may vary according to the presence of other cardiovascular risk factors, so it is essential that you indicate to your doctor any family history related to cholesterol, diabetes or another disease, in addition to your medical history.

In case your results indicate that you have high levels of triglycerides, consider that they may be due to:

  • A diet low in protein and high in carbohydrates
  • Low thyroid activity
  • Cirrhosis or liver failure
  • Other medications, such as female hormones
  • Nephrotic syndrome (kidney disorder)
    Diabetes poorly controlled
  • A hereditary disorder in which high amounts of cholesterol and triglycerides are present in the blood

To lower your triglyceride level, the general recommendation focuses on changing eating habits and increasing physical activity. Also, your doctor can recommend medications to reduce triglyceride levels and thus prevent pancreatitis in case of levels above 500 mg / dL.

Conversely, if your triglyceride levels are low, it may be due to the following factors:

  • Hyperthyroidism (very active thyroid)
  • Low fat diet
  • Malabsorption syndrome (the small intestine does not absorb fats well)
  • Malnutrition

If you discovered that your triglyceride levels are above the normal range, you can also use Cardiosmile, a natural product that helps reduce your LDL cholesterol by 12% and your triglycerides by 14% *.

Cardiosmile is a product free of gluten, sugar, sodium, lactose, calories and fats so anyone can consume it from 5 years old. Cardiosmile contains 2 g. of phytosterols in just one sachet, the recommended portion to contribute to the effective reduction of cholesterol.

The phytosterols of Cardiosmile inhibit cholesterol absorption at the intestinal level and have no observed side effects. And it is also a versatile product that you can add to any of your meals without changing its taste, texture or smell.

Check your results and keep your cholesterol and triglyceride levels in a natural way. Remember that with just one sachet a day you can take care of your heart and lead a healthier life.

Cholesterol? Cardiosmile.

  * AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289
FOODS TO LOWER CHOLESTEROL

FOODS TO LOWER CHOLESTEROL

Foods to lower cholesterol. Do you know them?

Find out what kind of foods are most used to maintain or lower cholesterol.

If you are looking for a solution to lower your cholesterol levels, then what better to start with those actions that are under your control?

As you know, cholesterol is a substance present throughout our body and is responsible for regulating functions as important as the formation of bile acids and even some types of hormones. It is undoubtedly a necessary component for the proper functioning of our body, but if its presence in the blood is above normal levels, it produces hypercholesterolemia, a risk factor for cardiovascular diseases (CVD).

However, keeping it under control is not as complicated as some people think and it is not necessary to resort to medication, unless it is clear that your doctor indicates it.

The first thing is to start with a healthy and balanced diet, where fruits and vegetables predominate, as well as cereals that provide fiber to your body. Here we leave some foods that will help you reduce your cholesterol in a healthy and natural way.

The most effective foods to lower cholesterol are those that have large amounts of soluble fiber and peptin, since these bind cholesterol in the intestine, favoring its elimination through faeces. Thus, the recommendation is always to choose foods rich in polyunsaturated fatty acids, in addition to stanols and sterols, vegetable compounds that inhibit the absorption of cholesterol at the intestinal level.

Here some foods that contain these properties and that if you combine between them you will achieve a balanced diet that will help you reduce your cholesterol.

Avocado

This is one of the favorite fruits of Chileans, due to its versatility and great flavor. It is known for its high fiber content and for being rich in polyunsaturated fatty acids, which help reduce LDL cholesterol levels. But that is not all, since clinical studies have observed that including avocado in the diet favors the decrease of total cholesterol between 9 and 45%, especially in those who have hypercholesterolemia.

In addition, avocado is the fruit with the highest content of stanols and sterols that exists. And we already know that these components inhibit the absorption of cholesterol at the intestinal level.

The recommendation is to consume between ½ to 1 ½ avocado a day during the main meal to help reduce cholesterol.

What else can you ask for this wonderful fruit?

 

Whole grains

Other foods that benefit your body and help reduce cholesterol are whole grains. To date, several studies have been carried out to confirm the relationship between the consumption of whole grains and the reduction of blood cholesterol, so you should always consider them in your diet.

Now if you want to choose between all the whole grains, there is one in particular that can help you more to lower your cholesterol levels: oats.

If you add between 70-100 g of oatmeal daily to your diet – in your breakfast for example – you will be contributing 63% of the recommended daily dose of fiber. This way you can reduce your cholesterol levels considerably. Moreover, its effectiveness is such that after consuming it for six weeks you can see how your LDL cholesterol decreases.

You can incorporate more fiber into your diet by consuming other whole grains for example in bread, pasta or also brown rice.

 

Nuts

Nuts are one of the few plant foods that, despite their high percentage of fat, effectively regulate cholesterol. That’s why it’s good that you incorporate them into your diet either as a mid-morning snack, as an ingredient in one of your meals or as you prefer.

Among the nuts you can choose nuts, peanuts, pistachios, almonds, but above all the best is the macadamia nut. This nut can reduce your LDL cholesterol levels by 4% and that’s not all! At the same time, this fruit increases HDL cholesterol by 7% after 4 weeks of consuming it daily.

The recommendation is that you eat about 40 grams (a handful) of toasted nuts without salt and better if you do it during breakfast.

 

Vegetables

You’ve probably heard how important it is to eat vegetables at least a couple of times a week. Well, here we will give you another reason to include them in your diet.

Since legumes are very rich in fiber, they are a food that can also help you take care of your heart. Lentils, for example, reduce your LDL cholesterol and like the macadamia nut, they also increase your HDL cholesterol, helping to improve your cardiovascular health.

Peas are also very good for your health since they decrease total cholesterol levels by up to 5% and LDL by 8%. However, if you are looking for the best legume to reduce your cholesterol, then you should turn to soy.

Soy is a legume rich in oils and with a high protein content. Likewise, it is the legume with the greatest effectiveness in terms of reducing cholesterol. Consuming it, in its natural form or its derivatives (tofu or milk, for example) allows you to lower total cholesterol by 11%, while LDL cholesterol can fall between 5 and 25%. This, coupled with its ability to increase HDL cholesterol levels make it the best ally for your heart.

To take adventage of soybeans, we recommend eating between 11 and 50 grams of soybeans or the legume you want. Soya, peas, lentils, etc. They provide 60% of the recommended daily dose of fiber. Include them in your menu 3 times a week and you will see how your cardiovascular health improves.

 

Vegetables

It is always good to look at the colors of your plate before eating it. Why? Well, a balanced meal has many colors in it, since the key is to eat foods that provide different vitamins and minerals to our body, and their colors give you an indication of their properties.

Green leafy vegetables contain a high percentage of stanols and sterols, which inhibit cholesterol absorption at the intestinal level. For example, spinach is an excellent ally to reduce cholesterol, especially if your diet is very rich in fats because it favors the elimination of cholesterol in the faeces.

Also, we recommend using olive oil in your meals as it is also rich in sterols, which reduce LDL cholesterol to 14 mg / dL. You just have to make sure it’s extra virgin to take advantage of its properties.

Other vegetables, such as broccoli, also have excellent benefits for hypercholesterolemic, thanks to its high fiber content. And if you have any doubt about the power of fiber, as an extra piece of information we tell you that it not only helps to expel cholesterol from the body. Well, when this happens, the liver needs more cholesterol to produce more bile salts, so it resorts to LDL cholesterol, further decreasing its concentration in the blood.

 

Omega-3 and the natural inhibitors of HMG-CoA

During the production of cholesterol in our body are involved, in addition to lipoproteins and cells, some enzymes including HMG-CoA reductase (officially abbreviated as HMGCR). This is the enzyme that controls the speed of the mevalonate pathway, that is, the metabolic pathway that produces cholesterol.

Some foods very rich in long-chain polyunsaturated fatty acids, also called Omega-3, have the function of inhibiting HMG-CoA, decreasing the production of cholesterol.

Omega-3-rich foods include flaxseed, chia, spinach, radish, germinated alfalfa, some sprouted legumes, as well as seed oils and nuts.

Another natural inhibitor of the enzyme HMG-CoA are lycopenes, which are present in fruits such as guava, grapefruit, watermelon and tomato (especially if it is dehydrated in the sun). These can lower cholesterol up to 10% by consuming between 25 and 35 milligrams daily. To give you a clearer idea of ​​the serving, 100 gr of dehydrated tomato contains 45 milligrams of lycopene.

 

Foods rich in anthocyanins

We have already commented on the importance of your meals having different colors, since the pigmentation of these also indicates their properties. For example, the green color of coriander is due to the presence of chlorophyll; the orange color of the squash is due to the fact that it contains carotenes; while the purple of aubergines or blueberries is due to anthocyanins.

So, what are anthocyanins? As they are the pigments responsible for some fruits, vegetables, flowers and leaves have bright and attractive colors such as red, orange, blue and purple.

But in addition to having beautiful colors, fruits and vegetables that contain anthocyanins also have the ability to reduce LDL cholesterol levels between 16 and 25% in people with hypercholesterolemia. Therefore, if your cholesterol levels are triggered and you are hypercholesterolemic, you should consume 100 grams per day of foods rich in anthocyanins such as raspberries, blueberries, cherries, blackberries, aubergines, purple cabbage, etc.

 

Apples

According to research published in the European Journal of Nutrition, eating two apples a day will help slow down the oxidation of LDL cholesterol. This is because they contain antioxidant polyphenols in their skin … so do not peel!

 

Cardiosmile: helps reduce your cholesterol

If you want to lower your cholesterol levels in a healthy and natural way, in addition to all the foods that we have already mentioned, you can supplement your diet with Cardiosmile.

Cardiosmile is a natural food free of sugar, sodium, gluten, calories, fats and lactose, so anyone can consume it and do not need a prescription to buy it.

This product based on phytosterols has no smell or taste, so you can add it to the food you prefer without losing its flavor. Cardiosmile has no proven side effects and in a clinical study showed that LDL cholesterol decreases by 12% and triglycerides by 14% *.

Cardiosmile is recommended by the foundation of the Chilean Society of Cardiology and can be consumed by adults and children from 5 years.

Dare to improve your cardiovascular health consuming a sachet a day and check your results.

Cholesterol? Cardiosmile

 

* AS SEEN IN THE CLINICAL STUDY OF AMIR SHAGHAGHI, ET AL. 2014. J FUNCT FOODS. 6: 280-289