• HDL cholesterol protects the heart and reduces the risk of ischemia, heart attack and stroke
• Eating vegetables, fish, fruits and white meats on a regular basis reduces the risk of cardiovascular mortality by 30 percent

Good cholesterol, a cardiovascular protector
Cholesterol is an indicator of cardiovascular risk. The total cholesterol levels are formed mainly by the sum of HDL cholesterol (or “good” cholesterol), high-density lipoproteins that protect against cardiovascular disease, and by LDL cholesterol (or “bad” cholesterol), which are lipoproteins of low density that, when accumulated in the blood, forms fatty plaques that clog the arteries (hypercholesterolemia). This obstruction can cause ischemia (decreased blood flow) and even myocardial infarction or cerebrovascular accidents, in the event that it lasts over time and causes the rupture of blood vessels.

In general terms, HDL cholesterol levels equal to or greater than 40 mg / dl in the case of men and equal to or greater than 50 mg / dl for women are considered optimal. However, as Peñalvo clarifies, “the individual interpretation of these values ​​is not so relevant, but rather the relationship between the different types of lipoproteins and their analysis, taking into account other risk factors such as age, family history , hypertension, smoking, etcetera ”.

The diet recommended by the Society of Cardiology
Adherence to the Mediterranean diet has been shown to be associated with a 30% reduction in the risk of cardiovascular death and, therefore, a lower frequency of myocardial infarctions, cerebrovascular accidents and death from cardiovascular causes. This data, collected by the Spanish study Predimed, is one of the reasons why the Spanish Society of Cardiology recommends following a balanced diet such as the Mediterranean, a diet rich in fruit and folates that exerts a great protective influence in the prevention of cardiovascular health.

BASIC FOODS IN THE MEDITERRANEAN DIET
Olive oil:
– It favors the absorption of calcium and other minerals such as zinc, phosphorus, and magnesium, protecting nails and hair.
– Improves intestinal transit and stimulates digestion.
– Helps control blood glucose level; its moderate consumption is recommended for people with diabetes.
– Its antioxidant components, such as phenols, reduce cell death, improve cognitive functions and prevent diseases such as Alzheimer’s.
– Thanks to the oleic acid it contains and its fats of vegetable origin, it helps reduce cholesterol.
– It helps to control hypertension.
– Olive oil is rich in vitamins A, D, K, and E, and it has cosmetic properties.

Fruits and vegetables:
– They are a great vitamin contribution, especially vitamin A, which keeps teeth, bones and eyes healthy, and vitamin C, which helps the skin’s defenses and healing.
– They provide specific minerals such as magnesium and potassium, essential for the proper functioning of the nervous system.
– They regulate intestinal transit due to their high fiber content, which also helps control weight due to its satiating effect.
– They are antioxidants, they seem to reduce cellular aging.
– They help prevent fluid retention; their high potassium content makes them excellent diuretics.
– They lack fat, which translates into less cholesterol.
– They provide hydration, have a high purifying value.

Fish:
– It contains omega-3 fatty acids, considered heart-healthy fats because they are beneficial for the heart.
– It is a source of proteins and essential amino acids that strengthen the immune system.
– It has a high concentration of minerals and trace elements necessary for proper brain function.
– It is a food low in saturated fat, the least beneficial for the body.
– It has a high presence of vitamins A, D, E, B6 and B12, important for growth and development.
– It facilitates digestion and helps control weight with its low caloric intake.

White meats:
– They provide quality proteins, similar to those of beef but with less fat.
– They are rich in vitamin B12, important for the regeneration of red blood cells and the myelin that lines the central nervous system.
– They improve the immune system due to its high zinc content.
– They provide potassium and phosphorus to strengthen bones.
– They are low in “bad” cholesterol (LDL).
– It contains vitamins Thiamine, Riboflavin and Niacin, which protect the nervous system and the skin.
– Its high iron content improves the function of red blood cells.

Nuts:
– They are high in fatty acids, beneficial for the heart.
– They are a good source of protein, making them a staple in a vegetarian diet.
– They protect the heart by helping to lower the levels of “bad” cholesterol.
– They are a main source of fiber, key against constipation.
– They constitute a source of energy, optimize sports and intellectual performance.
– They are rich in iron, calcium, potassium, and zinc.
– They have antioxidant properties, fight the aging of cells and stop the production of free radicals, implicated in diseases such as cancer.