2024-02-17 15:32:00
The first treatment for lowering cholesterol levels is diet. This may be enough to return the level to normal without the need to take medications. Therefore, the importance of trying to follow a balanced diet and avoiding some foods that become enemies of the heart and arteries.
High blood cholesterol is often multifactorial, and nutritionist Natalie Nigro explains that there are “genetic predispositions combined with behaviors that promote it. Poor physical activity, excess weight and an unbalanced diet are the main reasons for this increase.”
When a blood test shows a slight increase in cholesterol level, the first treatment is to reconsider lifestyle such as regular physical activity and eating a varied and balanced diet. In Negor’s opinion, “This may be enough to bring the level back to normal, without the need to resort to medications, so it is worth a try.”
Menopause is also risky due to the decrease in estrogen, which is a protective hormone (lowers bad cholesterol levels). In rare cases, high cholesterol is due to a hereditary disease, and in this case, taking medications to lower cholesterol levels is necessary, according to what was published on the website. Topsante.
Strict diets are over
Previously, recommendations included following a strict diet containing as little cholesterol-rich foods as possible (eggs, butter and offal, cheese, seafood, red meat…). But it turns out that dietary cholesterol does not have much effect on blood cholesterol. In fact, 70 percent of cholesterol is produced by the liver and only 30 percent comes from food.
Instead of banning certain foods, today we recommend eating a balanced diet, rich in plants and low in saturated fats. Negro points out: “You can eat up to 10 grams of butter and 30 grams of cheese daily. For canned meat products, you can eat 150 grams per week, with preference to the least fat: bacon, smoked ham, dried beef. For “For the viscera (liver, brain), it should not exceed once a month. For eggs, the studies are contradictory: we stick to eating a maximum of one egg per day, or up to 4 eggs per week if the cholesterol level is high.”
What should I avoid to lower cholesterol?
– Saturated fats: When consumed in large quantities, they increase cholesterol levels. It is found in animal fats (fatty meats, meat products, cheese…) and also in palm oil and coconut oil. It is recommended not to eat more than 500 grams of meat (excluding poultry) per week.
The nutritionist also advises avoiding fatty cuts and preferring choices that contain less than 5 percent fat. You should also pay attention to ultra-processed products that often contain palm oil, such as puff pastries, biscuits, pie dough, soups…
Trans fats: These are the most harmful, as they increase bad cholesterol and reduce good cholesterol. Found in ultra-processed products containing hydrogenated oils (pies, biscuits, ready meals, ice cream…).
– Sugar: When consumed in large quantities, it turns into fat, especially palmitic acid, which is a saturated fatty acid that increases harmful cholesterol. This is another good reason to limit small sweets to only one per week: soft drinks, ice cream, sweets, pastries… and also avoid adding heavy sugar to hot drinks and desserts.
Balanced diet: what’s for Can it be eaten?
*Soluble fibre: It has the ability to dissolve and form a viscous gel when it comes into contact with water in the intestines. This gel traps part of the bile acids (which contain cholesterol) that would be excreted in the stool, which helps fight high cholesterol.
This fiber is particularly found in fruits and vegetables (pectin), oat flakes (beta-glucan), chia and flax seeds.
*Unsaturated fats: Found in most vegetable oils, fatty fish and dried fruits, it does not affect cholesterol levels and reduces the risk of cardiovascular diseases. Omega-3 acid is also characterized by its anti-inflammatory effects, in addition to its ability to prevent blood clotting and fight the formation of fat deposits and blood clots that can clog the arteries.
* Antioxidants: It does not directly affect the cholesterol level, but it is important if the cholesterol level is slightly high, as it protects the cholesterol from oxidation. It promotes oxidized cholesterol and the formation of fat deposits. To get a serving of it, it is recommended to eat 5 types of fruits and vegetables daily. Olive oil, tea and cocoa also contain large amounts of antioxidants.
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