There is ‘good’ cholesterol and there is ‘bad’ cholesterol. Nutrition, especially for controlling this disease, is very important. Cholesterol is a fat produced by the body and has little to do with nutrition. Its functions are diverse: it is involved in digestion, helps produce vitamin D, participates in building cell walls, and is a precursor to testosterone and estrogen.
Good and bad cholesterol
‘Bad’ cholesterol – identified by the abbreviation LDL, low-density lipoprotein – can be deposited on artery walls causes narrowing of blood vessels, often associated with the development of cardiovascular diseases (heart attack, cerebral stroke). Good cholesterol – identified by the acronym HDL, high-density lipoprotein – removes cholesterol from blood vessel walls.
Causes of hypercholesterolemia
Excess cholesterol is called hypercholesterolemia. The causes may be related to genetics, diet, pathologies such as diabetes, or endocrine problems. Smoking and poor physical activity also contribute.
Foods that help lower cholesterol
Diet, especially in the case of slightly abnormal values, is fundamental. There are foods that should be included in the diet because of their positive effects.
Vegetables, cereals and legumes (indicated 2-4 times a week) allow you to maintain adequate cholesterol levels due to the presence of fiber and sterols. Experts recommend 2-3 servings of vegetables and 2 fruits per day: vitamins and antioxidants reduce overall cardiovascular risk.
Generally, Vegetable fats can reduce bad cholesterol and increase good cholesterol. Yes, just enough, for extra virgin olive oil, but also for grain oils (soybean, sunflower, corn, peanut). Rice oil can also help.
Dairy products chapter: skimmed or partially skimmed milk, low-fat yogurt, and cheeses with lower fat content are better.
For bread, whole wheat bread is better because it has a higher fiber content, as do pasta and rice. Oats, barley, and spelled are also recommended.
Fish is recommended at least 2-3 times a weekpreference for small fish such as bluefish.
Meat should be eaten in moderation: green light especially for white meat.
Foods to avoid
The basic advice is ‘reduce fat in general’. It’s best not to overdo it with sausages, cheese and eggs which contain quite high amounts of fat.
To keep cholesterol under control, the ideal is to limit animal fats such as butter, lard, lard and cream. Offal (liver, brain, kidney) and sausages with a high saturated fat content should not appear in the shopping basket. Consume sausages and cured meats in moderation.
Food should not contain too much whole or condensed milk, whole yoghurt, and cheese with a high saturated fat content. Avoid alcoholic beverages (especially in cases of hypercholesterolemia associated with hypertriglyceridemia) and simple sugars such as glucose, sucrose and industrial fructose.
