In the name of your health, it is important to know that when there is excess LDL cholesterol in the body, it is necessary to make changes in eating habits. But do you know how to identify your allies?

To Sport Life, clinical and sports nutritionist Dereck Oak recommended the foods that contribute the most to reducing cholesterol. Namely:

Oatmeal

The nutritionist highlights that oatmeal is "rich in soluble fiber, which helps lower LDL cholesterol (low-density lipoprotein), provides omega-3 fatty acids, antioxidants and fiber".

Foods rich in omega-3

"Fish rich in omega-3 fatty acids, such as salmon and sardines, contribute to reducing triglyceride and total cholesterol levels", he pointed out.

Read Also: Nutritionists reveal the seven best foods with an 'anti-aging' effect (Portuguese version)

Nuts and almonds

In addition to being a good option for those who want to lose weight, nuts and almonds also fight free radicals. "They are the sources of mono and polyunsaturated fatty acids that contribute to cardiovascular health", explained the nutritionist.

Extra virgin olive oil

In addition to lowering cholesterol, it reduces weight, acts in the prevention of diabetes, strengthens immunity and is good for the heart. It is also a source of antioxidants and healthy fatty acids.

Avocado

Last but not least, "foods rich in phytosterols, such as avocado, help block the absorption of cholesterol in the intestine", he also said.

Read Also: Gained weight very suddenly? Doctor explains why (Portuguese version)

It should be remembered that there are two types of cholesterol: HDL (low-density lipoproteins) and LDL (low-density lipoproteins). The first, also known as 'good cholesterol', is responsible for eliminating excess cholesterol from the blood and from what is deposited in the arteries, transporting it back to the liver, where it is eliminated. LDL is known as 'bad cholesterol' and transports cholesterol from the liver to the tissues where it can be used.

The recommended values for blood cholesterol are:

Total cholesterol - < 190 mg/dl
LDL cholesterol - <115mg/dl
HDL cholesterol - >40 mg/dl in men and >45 mg/dl in women

Read Also: Trying to lose weight? Five food swaps that aren't worth it (Portuguese version)