00:00:00
Do you want to lower cholesterol? In this video I will help you with a list of the best of the worst
00:00:06
foods that the foods that can help can lower cholesterol and the foods that increase
00:00:11
cholesterol that you will avoid so pay attention do you think olive oil is better
00:00:18
than a pig bath? that lard is healthy it's good I'll also talk about it at the
00:00:23
end I'll answer this question about olive oil versus lard Which is the best
00:00:30
good cholesterol is necessary for our health 5 cholesterol necessary for life but
00:00:36
what is bad is excess cholesterol this has already been linked to cardiovascular diseases
00:00:44
with stroke with stroke with heart attack for example so excess cholesterol is bad mark this
00:00:51
but we need cholesterol to see for the production of hormones cortisol itself vitamin D
00:01:01
testosterone for management also for bile salts so cholesterol is necessary but the excess
00:01:08
is bad so you have to concentrate to have ideal cholesterol levels and what these
00:01:14
ideal levels are will depend on each person why you have this controversy cholesterol is good or bad the
00:01:22
level that is good for me can be very bad for you imagine a person who is 30 years old is an athlete
00:01:28
does not have high blood pressure does not have diabetes this person can have a level of LDL called bad cholesterol
00:01:35
130 Now imagine another person who has diabetes who has high blood pressure who has already had a heart attack twice the
00:01:42
ideal without 30 for this person will be too high So it depends on each case is it possible
00:01:48
to reduce cholesterol through food because many people including doctors say that not
00:01:56
about 70% of our cholesterol it is the body itself that produces the liver that produces so-called
00:02:01
endogenous cholesterol, these 70% you cannot change but the other 30% is the exogenous cholesterol
00:02:10
from the diet for example so we can modify these 30% then this story that you cannot
00:02:17
do anything with food it's a big lie There is a large part of the cholesterol
00:02:22
that is possible, yes you can modify it to improve the levels many times the person is there on the limit
00:02:28
and with those 30% he manages to reach the target he can reach the good level for him so
00:02:35
you do have to take care from food care to life habits two other acts that also in addition
00:02:41
to food that help reduce cholesterol physical exercise and also weight control
00:02:47
is already scientifically proven and what are the nine worst ones that you will avoid at least
00:02:53
to have enough be careful and also the five best ones have the food these five here that just
00:02:59
by consuming it cholesterol can decrease by 8% which is very significant just by adding
00:03:06
a food so pay attention First let's make a goal of likes for this video 100 thousand
00:03:12
likes is a well-used goal So help me and like it because that way the system understands that the
00:03:19
relevant thing more people have access to many people end up using drugs for cholesterol there is
00:03:25
another you did side effects and with that information they would often be able to have the best
00:03:31
control I'm not talking for you to stop using any type of medicine that's not what
00:03:38
I'm referring to is that if you manage to have better control of the foods of Health the
00:03:45
habits of life your doctor can even reduce the medications change is for the better you gain
00:03:53
more quality of life no side effects no adverse effects the medications good so what
00:03:59
are these items that you are going to look out for there are nine the first ones i wanted to highlight here bacon
00:04:06
oh but bacon is so good bacon is high in saturated fats and will raise your cholesterol there are
00:04:16
saturated fats that increase cholesterol and there are also good fats saturated fats
00:04:26
also polyunsaturated fats but later on I will talk about which foods have this type
00:04:30
of fat but bacon has a type of fat that will increase your bad cholesterol that are
00:04:35
saturated fats can increase LDL and LDL we already saw that it was related to
00:04:41
cardiovascular diseases, right, the excess of LDL in case then number one bacon number
00:04:48
2 cream and here It also applies to other foods derived from milk, especially the
00:04:56
whole ones you already heard that cream was healthy I've heard it several times but
00:05:01
that's a big myth I'm going to include this same group here number two Cheeses mainly
00:05:07
Yellow cheeses such as cheddar are also rich in saturated fats number 3 sausage salami Cup
00:05:23
sausage sausage these foods in addition to being rich in saturated fats they
00:05:31
have preservatives such as nitrate and nitrite which have been linked to the increase in stomach cancer
00:05:38
and also in rectal cancer. intestine so pay attention to these foods
00:05:44
if possible, avoid them as much as possible because they are rich in preservatives, in addition to worsening cholesterol
00:05:52
and other situations, they are also rich in sodium, they can increase blood pressure, so you have to be very
00:05:59
careful with sausages number three, put an asterisk here in number 3 Ah, if it's handmade,
00:06:07
many people asked in the other video I mentioned, it's much less worse because there won't be
00:06:13
preservatives, there won't be portraits between them because you'll control
00:06:17
what you're putting there but even so it will have a high amount of saturated fats
00:06:23
so even so you have to be careful it is not so bad but you have to be careful because it is a
00:06:29
very fatty meat it is rich in saturated fats number 4 ice cream ice cream has a type of fat
00:06:36
called transsaturated fat which increases even more which is worse for cholesterol than saturated fat
00:06:46
So you have to be very careful with ice cream if you go to a party go to a party a graduation party
00:06:53
for example there is a small bowl of ice cream it is not a spoonful that will do all this
00:07:00
damage to your health but I want you to pay special attention also to avoiding ice cream
00:07:06
some people will say that ah but there is a brand that has already removed the trans saturated fat
00:07:13
But even so it has a lot of saturated fat Okay then even if not have this type of
00:07:20
fat that I mentioned initially it will be rich in saturated fats even so you have to
00:07:25
avoid it Okay so be careful with ice cream I know it doesn't look like the food that
00:07:31
is healthy cold there Even more so if it's hot but it will increase your cholesterol and you have to be
00:07:37
careful You have to avoid ice cream number 5 butter You have the habit of sealing the bread putting butter on it makes
00:07:44
that little seal So you're increasing the level of saturated fat a lot ok even
00:07:52
if you don't know about the bread If you put it there to make a sandwich for example, putting butter
00:07:58
will also increase your cholesterol if possible remove the butter from your diet because it is
00:08:06
rich in saturated fats and will damage your metabolism as it is a
00:08:12
very high-calorie food. it will make an excess of calories can increase the
00:08:19
adipose tissue Sometimes the fatty tissue and even worsen the insulin resistance increase the
00:08:26
blood sugar level by the excess of calories Ok so besides having saturated fats it is very caloric
00:08:32
you increase and a lot the calories from a meal just adding butter there, among the
00:08:39
ingredients of the sandwich, for example, or putting it on bread, bread already has a considerable amount
00:08:46
of carbohydrates, you should be careful, but if you add butter there, it makes the whole
00:08:53
situation worse. be careful with the butter it's good if possible avoid number 6 coconut oil
00:09:02
but coconut oil is not one of the best foods in the world there is not much art with coconut oil it has
00:09:08
several uses, right, like for the skin for example but for food it is one food rich
00:09:15
in saturated fat is also very caloric but you have to be careful with saturated fat because it
00:09:23
can increase bad cholesterol but I was told that it does not increase it is a myth it increases yes coconut oil
00:09:29
is not all that wonder that many people talk about here on the internet number 7 fatty meats
00:09:39
and picanha who doesn't like picanha but if you eat it with the fat I know that an instruction
00:09:46
says it's good and everything else, right I understand that but fatty meats that meat that you see the
00:09:55
fat in itself, right the red meat there's already a slightly higher level of fat if it's these meats with
00:10:00
the fat itself even more so you have to be careful with this type of fat if you
00:10:06
're taking care of cholesterol it's good because these foods very fatty ribs for example they will
00:10:15
increase you have to be careful with your cholesterol so we can reach that goal I
00:10:20
said in this video number 8 poultry skin You know that little skin that comes with chicken a
00:10:28
coxinha for example Chicken meat This is very healthy but the skin of birds is rich in fats
00:10:38
If you are taking care of cholesterol, you have to remove that little skin, okay, it will make a lot of
00:10:46
difference If you get a drumstick, for example, removing the skin will be better for your cholesterol
00:10:54
.
00:10:59
this care is also good with the skin of the birds many people think Oh it's not easy they said
00:11:06
it's eating white meat eating chicken is good but if you have skin it will increase your cholesterol
00:11:12
number 9 and this one you already know that the fries are frying it's in oil, it's increasing
00:11:21
a lot the amount of fat saturated fat in these foods So you have to avoid it, the french
00:11:29
fries are not totally forbidden but you have to know that it will increase your cholesterol and which
00:11:37
are the best before I tell you the best five classes If you is not subscribed here on the
00:11:44
channel I invite you to subscribe turn on the notification bell that way whenever
00:11:50
I post and everything will help you It will send you a notification you follow the
00:11:55
new videos updated on health here I talk a lot about diabetes thyroid cholesterol hormones
00:12:02
starting the list of the top five and number 1 I will include beans lentil chickpeas to
00:12:13
reduce cholesterol we basically have two ways through food or foods rich
00:12:21
in fiber which is the case of beans lentils and also chickpeas that will reduce the absorption
00:12:29
of cholesterol or it is the case of foods that have good fats monounsaturated fats but I
00:12:37
want you to mark this beans lentil chickpeas our number 1 can help can reduce cholesterol
00:12:44
by up to 5%. what is very significant they are rich in fiber number 2 eggplant here I
00:12:55
am not talking about eggplant juice or eggplant in capsules it is good to eat eggplant because
00:13:01
it is also a food that has a type of fiber that decreases the absorption of cholesterol and can improve
00:13:08
the profile of fats in the blood the lipid profile so if you are taking care of cholesterol it is worth
00:13:15
adding eggplant to your diet number 3 salmon tuna sardines are cold water fish
00:13:28
that are rich in omega 3 omega 3 is very studied in the improvement of fats in the blood in reducing
00:13:36
cholesterol and can also increase good cholesterol HDR So it's worth including foods that
00:13:44
are rich in omega 3 in your diet like salmon number four chia linseed oats what
00:13:55
fiber do you consume I really like chia me I like to put it in my food but
00:14:01
let's talk about them these fibers can help reduce cholesterol and there is one that is the
00:14:11
very studied vein can reduce cholesterol by up to 8% because it is very, very significant just for
00:14:18
one food And then you're thinking so ah but I'm diabetic when I eat oats it's
00:14:25
blood sugar right My glucose increases That's a great truth even if it's healthy cholesterol
00:14:34
if you're diabetic you have to be careful with the vein because it's rich in carbohydrates in sugars
00:14:41
in that case it is better you opt for other fibers like chia like in my case because you can
00:14:48
eat less put a smaller amount and it doesn't have as many sugars as many carbohydrates as
00:14:54
oats but if you don't have a problem with blood sugar with the blood glucose levels oats Yes it's a
00:15:01
great option And what is number 5 What
00:15:09
is the best food for reducing cholesterol from the
00:15:15
healthiest foods? because it is rich in good fats monounsaturated fats
00:15:23
that can help reduce cholesterol, even reducing the risk of heart attack
00:15:31
risk of stroke But and lard they said that lard was healthy that's a myth lard
00:15:37
is rich in saturated fat and it can increase the risk of you having
00:15:44
cardiovascular diseases so olive oil is better many people are thinking like that ah but my
00:15:52
grandparents used to eat people ate lard and didn't have a heart attack didn't have a stroke
00:16:00
that's a big myth okay guys If you take 100 years in 1920 for example life expectancy
00:16:07
was 34 years then life expectancy was not 100 120 years with many people end up
00:16:15
propagating Of course there were people who were longer lived who lived longer but the average expectation
00:16:23
life was 34 years old okay so this is a big myth here on the internet what grade do you give
00:16:32
this video from 0 to 10 if it's 10 I make more videos like this one also put the city
00:16:39
you are talking about I'm talking about Porto Alegre which part of the world do you belong write
00:16:45
here for me that I always like to read the comments now I will leave a recommendation
00:16:50
for you to watch it is a video that I talked about diabetes you know the 14 signs the initial signs of
00:16:59
diabetes in this video here I talk about this if you click here you will be directed
00:17:06
to this video you will learn more about this disease that is also so frequent a hug
