High cholesterol is one of the most recurrent diagnoses in the medical consultation and it is the precedent par excellence of various cardiovascular diseasesIt is also a condition that significantly deteriorates the quality of life. It is well known that it is closely related to the lifestyle and the quality of the diet, in such a way that just as there are foods rich in saturated fats that are active triggers; others are known for their hypoglycemic properties. Recently, according to a meta-analysis, the less processed forms of soy, such as soy milk, It is one of the most effective alternatives to naturally lower the levels of “LDL” cholesterol popularly known as bad.
Cholesterol (a waxy substance found in the blood) is not inherently bad; in fact the body needs it to develop healthy cells. Nevertheless, When your cholesterol is too high, it can increase your risk of having a heart attack. It does this by developing fatty deposits in the blood vessels. These fatty deposits grow, making it increasingly difficult for enough blood to flow through the arteries. Eventually, the arteries can become blocked, depriving the heart of blood and oxygen, conditions that trigger a heart attack.
It is important distinguish between different types of cholesterol, since each of them performs different functions. LDL cholesterol is the “bad” type that clogs your arteries, while HDL cholesterol is the “good” type, it carries cholesterol from other parts of your body to the liver, where it removes it.
Diet is the key to achieving this balance, and certain elements have proven particularly helpful. And soy is particularly beneficial: soy is a high protein plant food and contains isoflavones, which are plant-based compounds that are similar in structure to estrogen. Research has found that Soy protein and isoflavones have powerful cholesterol-lowering effects and have the power to lower your risk of heart disease.
More specifically, it was shown that eating soybeans every day for at least a month can increase HDL cholesterol by 1.4 mg / dL and reduce “bad” LDL by approximately 4 mg / dL, research shows. The most important thing is to resort to the consumption of the least processed forms of soy, over the extracts or supplements of processed soy protein: soy milk is probably the most effective option.
In addition, the researchers were emphatic in the benefits that the consumption of soy products contributes to the diet in general. Since they are one Wonderful source of plant-based protein, they are low in calories and filling. They are a good alternative for people who are lactose intolerant and are interested in following a plant-based diet.
It has been shown through various scientific studies that soy is a food with great cardioprotective properties, in particular improves the functioning of the heart and circulatory system. It also benefits the control of hypertension and blood glucose. It is associated with qualities for regulate hormonal balance, decrease symptoms of menopause, promotes weight loss and helps prevent osteoporosis. It is a wonderful food to strengthen the immune system and reduces the risk of contracting diseases and infections. Supports muscle building and recovery Soy products are a exceptional source of fiber that benefits the health of the digestive and intestinal systemThey also help accelerate intestinal transit and thereby promote the healthy elimination of everything that the body does not need.
According to NHS health experts, to reduce cholesterol successfully it is important to reduce fatty foodsespecially foods that contain a type of fat called saturated fat. Generally, foods high in saturated fat include:
– Meat patties, sausages and fatty meats
– Butter, lard and ghee
– Cream and hard cheese, such as cheddar
– Industrial pastries, such as cakes, pastries and biscuits
– Foods that contain coconut oil or palm oil
It is also important to increase the consumption of foods rich in healthy fats, which are the “unsaturated” type. Therefore, it is recommended to increase the consumption of the following foods:
– Blue fish, such as mackerel, tuna and salmon
– Brown rice, bread and pasta
– Nuts and seeds
– Fruits and vegetables
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