the bad cholesterol is particularly prevalent in our western societies. We are talking regarding LDL cholesterol. It should be taken seriously, as it can have dramatic consequences on cardiovascular health. In the long term, people with it are at risk of” myocardial infarction, stroke or arteritis of the lower extremities.
Cholesterol is a essential lipid the proper functioning of the body. This is why it is important to have good cholesterol (HDL) for good health. However, it is the LDL that will be harmful.
It is considered that the LDL cholesterol level should not exceed 1,6 gram per liter of blood, while HDL cholesterol must be above 0,35 gram per liter of blood. Total cholesterol should remain below 2 g/l.
Food will have a direct role on the cholesterol. While some products rich in fat will increase LDL, others will on the contrary help us regulate it or will promote HDL. Starting with the fruits. Raphaël Gruman, nutritionist, we list some of them.
HDL cholesterol prevents the formation of atherosclerotic plaques on the arteries
“Cholesterol is a lipid which makes up and maintains the structure of the membranes of the cells of our body and plays a role in the synthesis of certain hormones”, specifies the French Federation of Cardiology.
We distinguish two protein allowing the transport of these lipids in the blood:
- The high density lipoproteins (HDL) correspond to good cholesterol.
- The low density lipoproteins (LDL) correspond to bad cholesterol.
If the former prevent the formation of atherosclerotic plaques on the wall of arteries and promote the elimination of excess cholesterol by the liver, the latter have the opposite effect. Hence the importance of regularly monitoring its level, thanks to a blood test.
Cholesterol: Load up on high fiber fruits and vegetables
Known to promote satiety and weight loss, fibers also lead to a drop of 5 to 15 in bad cholesterol. It is therefore recommended to give pride of place to fruits and vegetables rich in soluble fiber, legumes (lentils, chickpeas, dried beans, broad beans, etc.) and whole grains (oats, barley (pearl, wheat, spelled, wild rice. ..).
Foods with vitamins A, C, E and omega 3 will also help regulate your cholesterol. These will be fruits and vegetables, but also nuts, vegetable oils as well as fatty fish (salmon, tuna, sardines, mackerel, anchovies …).
