Olive Oil: Your Heart’s Secret Weapon
Photo credit: Shutterstock
Hypercholesterolemia—elevated cholesterol levels in the blood—is a major cardiovascular risk factor that’s often overlooked. According to a recent French study, 18.8% of adults showed LDL cholesterol (LDL-c) levels above the recommended threshold of 1.6 g/l. When your cholesterol skyrockets, your diet can become your best friend—but also a source of real confusion.
So what exactly should you put on your plate to tackle those high cholesterol levels? Here’s how you can adapt your daily diet—and still enjoy every delicious bite.
Olive Oil: Your Heart’s BFF
Before we talk grocery shopping, let’s clear up some outdated misconceptions—like the idea that only low-fat diets are healthy. In reality, good fats are key to lowering your cholesterol and keeping your heart happy, according to the Spanish Society of Atherosclerosis (SEA).
Enter: the Mediterranean diet, famed for its abundant vegetables and heart-healthy fats. “Extra virgin olive oil tops the list as the best option,” says Dr. Carlos Pascual, SEA member, speaking to Spanish media Las Provincias. On the other hand, sunflower, corn, and soybean oils are best avoided if your cholesterol is already high.
Ingredients to Add to Your Weekly Menu—ASAP
Of course, olive oil alone isn’t enough. To effectively fight cholesterol, aim for five portions of fruits and vegetables each day—preferably seasonal and fresh. Need more guidance? Here’s how to craft a cholesterol-friendly menu without ever feeling deprived:
Potatoes? Absolutely! But enjoy them alongside generous servings of veggies, fish, or lean meats up to three times a week to maintain balance.
Refined cereals, such as white bread or rice, spark debates due to their high glycemic index. To minimize their impact, pair them with fiber-rich veggies or protein sources.
Fish and seafood deserve pride of place in your regimen. Rich in omega-3 fatty acids, they can be savoured up to three times a week. Be sure to make room for fatty fish, like salmon or sardines, at least twice per week as a tasty alternative to red meat.
A little crunch never hurts! Sprinkle some heart-friendly almonds, walnuts, or hazelnuts into your salads and meals. Experts recommend about 30 grams daily—or at least three times per week—but remember to keep them raw, natural, and unsalted.
So, forget grim, restrictive menus—the right approach to hypercholesterolemia is all about fresh food, good fats, and maximum enjoyment. Ready to eat your way to better heart health? Your taste buds—and your heart—will thank you.
Sources
**Un Médecin Vous Indique L’Huile À Privilégier En Cas De Cholestérol… Et Celles À Éviter À Tout Prix!**
This article first appeared on doctissimo.fr – Author: Magali Régnier
Saffron and Other Spices to Lower Cholesterol Naturally
Detox Drinks: Reduce Bloating & Feel Better
5 Surprising Benefits of Grapes You Might Not Know
6 Great Reasons to Eat More Pears
5 Ways to Fight Desk Fatigue
Are You Sure You’re Eating Enough Protein?
Comments (0)