Health
11 best foods to lower bad cholesterol (LDL)
Discover the best 11 foods to lower bad cholesterol (LDL).
Foods and ingredients that, incorporated into the diet, help us fight bad cholesterol.
Cholesterol is a molecule composed of fatty acids that, when found in excessive levels in the blood, can cause heart disease, which is why there is a general concern to lower cholesterol levels.
Exercise, maintaining a healthy weight, not smoking, and adding foods to lower bad cholesterol to the diet are the recommendations that doctors make to counteract this evil.
10 foods that help lower bad cholesterol
For cholesterol to be transported through the blood, it needs lipoproteins; When these are of low density and their levels are excessive, they accumulate in the circulatory system, blocking it, the so-called “bad cholesterol” appears.
On the other hand, if the lipoproteins are of high density, they transport the cholesterol that accumulates in the circulatory system and helps to eliminate it, it is the “good cholesterol”
What foods help lower bad cholesterol levels? Let’s see a few.
1. Oatmeal
It is the food par excellence in the mission of lowering bad cholesterol levels. It contains a fiber that, unlike other cereals, is soluble.
It is recommended to consume three grams of oats daily, and when cholesterol levels are not very high, in a few weeks they will drop considerably.
2. Apple
Eating an apple a day takes care of the arteries, as it reduces the absorption of the fact that other foods provide.
This fruit to a certain extent prevents cholesterol from adhering to the wall of the blood vessels thanks to the fact that it contains flavonoids.
It will also help you fight hypertension and not retain fluids. In short, regularly consuming apples is excellent for lowering blood cholesterol levels.
3. Flax and Chia Seeds
These seeds are a good source of omega 3 and studies show that their consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.
They can be included in salads as the recommendation is that they be consumed without soaking.
4. Egg white
Contrary to the belief that eggs raise blood cholesterol levels, the fatty acids in egg whites help increase good cholesterol. Having two boiled egg whites for breakfast is one of the best food alternatives to lower bad cholesterol.
5. Vegetable oils
Sunflower, olive, or canola oil should substitute for oils of animal origin. These vegetable oils contain polyunsaturated fatty acids.
Accompanying salads or vegetables and fruits with these oils that help lower cholesterol levels is an excellent option.
6. Eggplant
Eggplant is a fruit that contains chlorogenic acid that helps prevent good cholesterol from oxidizing. It also works by absorbing cholesterol in the blood. It should be eaten cooked and whole without removing the skin or the seeds.
Eggplant is a powerful food to lower cholesterol levels; just cut it into large pieces, cook it and consume it to notice results in a short time.
7. Walnuts
Walnuts contain a type of omega 3 that not only increases good cholesterol and reduces bad cholesterol, but also promotes the elasticity of blood vessels, prevents blood clots, and lowers high blood pressure.
It is enough to consume 3 or 4 a day for this seed to lower cholesterol levels. But you should not eat too many, as they contain a lot of fat.
8. Legumes
These are effective foods to lower bad cholesterol because they are a source of soluble fiber that works like a broom, sweeping it away and then eliminating it along with the feces.
But it is not the only function of legumes. When fiber is working, the liver needs more cholesterol to produce more bile salts, thus reducing its concentration.
Lentils, beans, chickpeas, and beans should be consumed regularly to reduce bad cholesterol in the body.
9. Blueberries
These berries increase good cholesterol and reduce blood pressure, artery stiffness, and general inflammation. In general, they are considered an excellent food to take care of the heart and their consumption is excellent for lowering good cholesterol.
Blueberries can be consumed dried or fresh and in either form is food that lowers cholesterol levels.
10. Fatty fish
Faced with a high level of cholesterol in the blood, we must eliminate the consumption of red meat. A good substitute for these is fish such as mackerel, salmon, tuna, sardine, or trout. They can be cooked on the grill.
These foods are rich in omega 3, so they lower blood pressure, prevent blood clotting, and therefore lower total cholesterol.
11. Almonds and chocolate
The surprise on the list of foods that lower bad cholesterol is chocolate. The truth is that the exact combination of almonds and chocolates has proven to be heart-healthy.
Research-backed by the University of Pennsylvania has shown that 20 g of almonds along with ¼ cup of dark chocolate reduce low-density lipoproteins, thereby lowering bad cholesterol.
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Discover the benefits of hyaluronic acid for acne.
In most acne scars there is a loss of skin volume ( atrophy ), which gives the area where they form a depressed or “engraved” appearance.
This atrophy is the product of a lack of hyaluronic acid and collagen in the dermis, the intermediate part of the skin, responsible for giving the turgidity, volume, and elasticity of healthy skin.
Methods of treatment
There are different methods to treat atrophic scars, which we could classify into two different groups according to their speed of action:
· Immediate effect. They are called fillers, biocompatible substances that can be injected into the skin to give volume to areas that have lost it.
Among them, those of hyaluronic acid, polylactic acid, or calcium hydroxyapatite stand out among others. Its turgid effect is immediate, filling cavities, furrows, and atrophic areas of the skin with very natural results. The duration of these materials is limited, so periodically (every 6 – 18 months ) it is common to practice a new session.
· Delayed effect. It implies that they promote the synthesis of collagen and ground substance of the dermis. It is worth mentioning the fractional lasers (ablative or non-ablative) and the intermediate and deep peels.
The main advantage of these methods is that their effect is permanent once the optimal point of improvement has been reached, which is not immediate but after practicing several sessions of the procedure.
Hyaluronic acid is indicated in the treatment of atrophic, depressed, and ice-pick acne scars. There are different densities of hyaluronic acid, designed to treat different forms of atrophy or loss of volume.
For the treatment of moderate or ice pick acne scars, it is useful to use low and intermediate densities; and to recover a large volume in especially atrophic areas, it is possible to use higher densities to cover the maximum repertoire of defects.
The main advantages of using hyaluronic acid lie in its immediate action, its durability, its biocompatibility, and its minimal allergenic potential. This molecule can fill in atrophic scars, providing optimal volume immediately and in the short term, promoting collagen synthesis in the long run.
In this way, the irregularity on the surface of the skin is substantially reduced after the application of hyaluronic acid, improving the overall appearance of the skin in the treated area.
Another positive aspect of using hyaluronic acid is that it usually only requires a single application session. Likewise, fillers are one of the best tolerated aesthetic procedures since they have a minimal rate of adverse effects and the pain caused is minimal if a precise technique is followed. Slight erythema (redness) that lasts 2-4 hours after the procedure is common and can be reduced with the application of cold compresses.
According to studies published by Halachmi et al, the satisfaction rate and results in patients with atrophic acne scars and ice pick treated with hyaluronic acid are excellent.
The only limiting aspect of hyaluronic acid fillers is their duration. This molecule is naturally degraded in the skin, its effect persisting for 6-18 months depending on the density of hyaluronic acid used and the indication for which it has been applied.
Specifically, for acne scars, the duration of hyaluronic acid is the maximum possible, since it is retained within the fibrosis that partitions the scars. It should be remembered that, in the long term, this molecule favors the synthesis of collagen, so that the perceptible effect is progressively more durable as different sessions are carried out.
FREQUENT QUESTIONS
What is the main indication of hyaluronic acid in acne scars?
Its main effect is to fill in depressed scars and regularize the appearance of the skin surface.
When is the effect of hyaluronic acid noticeable?
The effect of hyaluronic acid is immediate and noticeable at the end of its application. Over a week or so, the hyaluronic acid settles in the applied area and the surface where it has been applied progressively becomes even more regular.
How is hyaluronic acid applied?
The procedure is performed in the Dermatology consultation through microinjections applied under the scars to be treated. An anesthetic cream is usually used before the session and it is very tolerable, with minimal discomfort.
How many hyaluronic acid sessions are needed to treat facial acne scars?
In general, if they are not very deep or extensive, one is enough.
How is the face after doing the filling session?
The corrective effect of hyaluronic acid is immediate. At the end of the session, most atrophic and depressed scars have recovered all or part of their lost volume. Immediately after the session, it is usual to see some redness in the treated areas and slight swelling, which usually lasts between 2-4 hours.
It is possible, although infrequent, that during the procedure a minimal punctual hematoma may appear in an injection area, which will disappear spontaneously over a week or so.
Is it a painful procedure?
Filling with hyaluronic acid after application of anesthetic cream is one of the most well-tolerated and appreciated aesthetic procedures, with an excellent satisfaction rate for the patient.
Can fillers be combined with other acne scar treatments?
Yes. They can be used concomitantly with ablative/non-ablative peels or lasers, or even botulinum toxin if desired. It is recommended, yes, to carry them out in different sessions.
Is the effect of hyaluronic acid definitive?
No. Although with each session there is a certain accumulation of the effect due to the collagen synthesis promoted by hyaluronic acid, it is advisable to perform a filler every 6-18 months depending on the indication and the area to be treated.
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