Dietary strategies to combat hypercholesterolemia: tips and key foods
Introduction
Cholesterol, a type of fat (lipid) in your body's cells, is essential for the production of hormones, vitamin D, and substances that help in the process of digesting foods. However, an excess of this substance in the blood can lead to health problems. In recent times, in fact, the word "cholesterol" has become frequent in health conversations as high levels of cholesterol can cause heart disease and stroke. But what does it mean to have a "high cholesterol level"? And how can you manage or even effectively lower high cholesterol? Before diving into these details, it is important to understand that there are two types of cholesterol: "bad" cholesterol or LDL (low-density lipoprotein) and "good" cholesterol or HDL (high-density lipoprotein). While a high level of LDL can lead to the formation of hard plaque in the arteries reducing blood flow (a process known as atherosclerosis), a high level of HDL can actually protect against heart disease by removing excess cholesterol and returning it to the liver where it is disposed of. Now, the good news is that cholesterol is tightly controlled not only by genetic factors, but also by lifestyle. A correct diet and regular physical activity can significantly contribute to reducing total and LDL cholesterol levels, while increasing HDL levels. For more information on how we can lower cholesterol through diet, we will next explore the essential foods and nutrients that should be included in your daily meal plan. Always remember, however, that substantial changes in your lifestyle, such as adopting a healthier diet or starting an exercise program, should always be discussed and monitored by a healthcare professional. In this article, we will focus on the importance of nutrition in managing cholesterol levels. We will focus on which foods to favor, which to avoid, and the role that physical activity plays in all of this. It's never too late to start taking care of your health and the first step can be understanding how to have control over something as important as cholesterol.
Nutrition: how to lower cholesterol at the table
To reduce cholesterol, the most effective weapon is the table. It is not necessary to adopt extreme diets or completely exclude certain foods, you simply need to rebalance your diet. Starting to carefully choose what we put on our plate can mean not only reducing blood cholesterol levels, but also improving overall health. The diet to follow must be balanced in fats, favoring unsaturated fats and limiting foods that contain saturated fats. This is because unsaturated fatty acids, present in foods such as olive oil, avocado, seeds and fatty fish such as salmon, help reduce levels of bad cholesterol (LDL) in the blood and maintain a good level of good cholesterol (HDL). On the other hand, saturated fats, found in animal foods such as red meats, butter, full-fat cheeses and baked goods, can increase LDL cholesterol levels, contributing to heart problems. Generally speaking, what we need to do is pay attention to the labels of the products we buy, choose foods rich in fiber and favor steaming, baking or grilling rather than frying. A diet rich in fruit, vegetables and cereals, in fact, ensures a sufficient intake of vitamins, minerals and fibre, essential for the well-being of the body and with a protective effect against diseases. In addition to these suggestions, it is also important to limit the consumption of salt, which, if taken in excess, can contribute to increasing blood pressure, and sugar, another enemy of the heart. Instead, favor seasonings based on aromatic herbs or spices. In order to promote the lowering of cholesterol, it is advisable to increase the intake of Omega-3, fatty acids that contribute to the reduction of bad cholesterol, present in some types of fish, such as salmon, sardines and tuna. Finally, we must remember that, to reduce cholesterol, it is essential to link correct nutrition to a healthy lifestyle, which includes regular physical activity. Remember, cholesterol is a silent enemy. There is no need to fear or give up the pleasures of the table. With careful nutrition and a few small rules, it is possible to protect your health without giving up the pleasure of eating.
10 foods that lower cholesterol
Maintaining a balanced cholesterol level is essential for our well-being and the prevention of numerous diseases. In this regard, there are some foods that we can incorporate into our daily diet to actively contribute to reducing blood cholesterol levels. Let's start with cereals, especially whole grains: rich in fibre, they help reduce the absorption of cholesterol into the bloodstream, thus helping to maintain optimal levels. This includes oats, buckwheat, brown rice and quinoa. Legumes represent an excellent source of vegetable proteins and fibre, essential for cholesterol balance. These are beans, lentils, chickpeas and peas, just to name a few, which can be consumed in various ways from soup to salad. Nuts, such as walnuts, almonds and flaxseeds, are rich in Omega-3 fatty acids, known for their positive effect on reducing LDL cholesterol, the so-called "bad cholesterol". Extra virgin olive oil is one of the best allies for our heart, thanks to its high content of monounsaturated fats, which help reduce cholesterol levels in the blood. Oily fish, including sardines, mackerel and salmon, are a precious source of Omega-3, which help keep cholesterol levels balanced. Fruits with pectin - such as apples, pears, citrus fruits and strawberries - help regulate the absorption of fat in the body and reduce the level of cholesterol in the blood. Some vegetables, such as carrots, cauliflower and sweet potatoes, are rich in soluble fiber and can therefore contribute to the regulation of cholesterol. Avocado is a fruit rich in monounsaturated fats and fibre, known for its power to reduce LDL cholesterol and increase HDL cholesterol, the "good cholesterol". Green tea has numerous beneficial properties including the ability to reduce the absorption of cholesterol in the body. Finally, soy and its derivatives (tofu, tempeh, soy milk) are rich in vegetable proteins and can help lower blood cholesterol levels. Each of these foods can bring a significant benefit in the fight against cholesterol. Rarely, however, nutrition alone can solve a problem of high cholesterol, especially if this is due to genetic predisposition or associated with other pathologies. Therefore, it is always essential to consult a doctor or dietitian for personalized advice.
Essential nutrients that reduce cholesterol
Dietary fibre, present especially in fruit, vegetables, whole grains and legumes, undoubtedly has the ability to lower cholesterol. This is because, once taken, they bind to the fatty substances found in the intestine, including cholesterol, trapping them and thus promoting their elimination through the feces. In this way the absorption of dietary cholesterol is reduced. To obtain significant effects, it is recommended to consume at least 25-30 grams of fiber daily. Polyunsaturated fatty acids, especially Omega 3 and Omega 6, play an essential role in reducing cholesterol. Omega 3, present in abundance in fatty fish such as salmon, tuna, sardines and anchovies, and in some seeds, such as flax seeds, positively influence cholesterol metabolism by improving the ratio between bad cholesterol (LDL) and cholesterol good (HDL). This happens because Omega 3 helps prevent the oxidation of LDL cholesterol, a process that leads to the formation of atherosclerotic plaques. Omega 6, however, present in vegetable oils such as sunflower, corn and soybean, contribute to the reduction of endogenous cholesterol, i.e. that produced by the liver. For a beneficial effect, it is important to maintain a correct balance between Omega 3 and Omega 6 in the diet, with an ideal ratio of 1 to 4. Finally, Omega 9, although they are not essential fatty acids, i.e. they cannot be synthesized by our organism and therefore must be consumed through diet, they have an important role in controlling cholesterol. They are found mostly in olive oil and some oily fruits such as walnuts. They have the ability to reduce the concentration of triglycerides and LDL cholesterol in the blood, the so-called "bad cholesterol", without affecting the quantity of the "good cholesterol" HDL. In conclusion, a diet rich in dietary fiber and polyunsaturated fatty acids, together with an adequate intake of Omega 3, Omega 6 and Omega 9, can significantly contribute to keeping blood cholesterol levels under control and protecting the health of the cardiovascular system. We remember, however, that a balanced diet must go hand in hand with a healthy and active lifestyle.
