4 easy food swaps to lower cholesterol

hummus

Performing these food swaps is a highly effective way to lower cholesterol. And it is that we ensure beneficial nutrients while we remove dangerous saturated fats.

The best thing is that the proposed substitutes continue to be very pleasant for the palate, so you can keep food as one of the main pleasures of the day:

Hummus instead of mayonnaise

Accompany your dishes with a good spoonful of hummus, a puree based on chickpeas and olive oil, instead of mayonnaise and other sauces rich in saturated fat. In addition to being healthy for the heart and arteries, hummus provides fiber and protein.

Dark chocolate instead of milk chocolate

Milk chocolate contains saturated fat, which can raise LDL or bad cholesterol. Substituting it for a dark chocolate with at least 70% cocoa we avoid most of the fat. In addition, we contribute to increase HDL cholesterol or good cholesterol, thanks to oleic acid.

Fish instead of red meat

Changing red meat for fish can make a decisive contribution to reducing bad cholesterol. Start by banishing hamburgers, hot dogs, cold cuts, and other processed meats from the shopping cart. Then he fills his hole with fish. The ideal is to alternate fatty fish, such as salmon, with other low-calorie ones, such as cod and monkfish.

Baked potatoes instead of french fries

Since they are rich in fat, it is advisable not to consume potato chips when fighting high cholesterol levels. However, that does not mean that you have to give up this versatile food. Cut them into slices and put them in the oven at 220ºC for about 20 minutes. Drizzle them first with a drizzle of olive oil and spices to taste, for example pepper, to make them rich and crisp.


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