In case you do not know, there are foods that are very useful for controlling cholesterol. Here’s a list that can help control your blood:

- Olive oil
Olive oil is rich in monounsaturated fatty acids and vitamin E. Different studies have shown that foods high in monounsaturated fatty acids do not increase low-density lipoprotein (LDL) and increase HDL, is known as good cholesterol.

- Vegetables
They are high in dietary fiber and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the content of dietary fiber and cholesterol-lowering power consumption. They are low in fat.

- Yogurt and nonfat dairy products
Dairy products tend to be high in saturated fat and should be avoided if you have high cholesterol. However, this does not mean you should not drink any milk. Remove from dairy diet deprives the body of calcium, which is essential for the healthy functioning of the heart and many other tasks such as prevention of osteoporosis.

- Fruits and vegetables
All fruits and vegetables can help lower cholesterol levels and protect the heart. Two groups are particularly useful, rich in vitamin C (oranges, grapefruit, lemons …) and rich in beta-carotene (apricots, peaches, mango …)

- Garlic
Garlic, scallions and onions, can be used to lower cholesterol and protect your heart.

- Fish
Researchers have found that people who eat fish three or more times a week are less likely to have heart disease and high blood pressure. This is mainly due to the omega-3 fatty acids that they possess.

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This reflects both the large number of individuals at risk as adverse effects have only modest elevations in plasma TC, especially if they are associated with other risk factors. In the same country it is estimated that up to 16% of the population has mild elevation of CT (200-240 mg / dL) and two or more risk factors, and that 10% of the population has HDL <35 mg / dL and 5% <30 mg / dL.

In this case, with CHD mortality rates similar to those of other Mediterranean countries and lower than those of northern and central Europe and the United States, the prevalence of HC in the adult population, taking values of CT > 250 mg / dL, according to various studies lies above 20%. According to the study by the Ministry of Health (1994), the average CT men 35 to 44 years is 208 mg / dL, which places Spain, compared with other European countries and the United States in an intermediate position regarding the concentration of CT.

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