How much cholesterol is on your plate?

What is the “weight” of nutrition in blood cholesterol levels? Which foods contain the most? Here’s how to orient yourself to keep it under control.

If it is true that only about 20% of the cholesterol present in our blood comes from the diet, it is equally true that the foods we introduce can influence it substantially.

And then, the cholesterol-overweight binomial is well known, and it is proven that weight loss, even moderate, improves the health of those who are chubby. Even more so, of those who are obese.

Cholesterol is also kept under control by doing physical activity. If you want to know more, read this article.

Stop fats, but not at all

In general, fat consumption should not exceed 35 percent of the total calories consumed.

But above all, the ratio of unsaturated to saturated fats is important: in an optimal situation the former should be at least twice as high as the latter.

This is why the fight against cholesterol begins by reducing saturated fats in particular. Therefore:

  • Banning offal, sausages, fatty meats (goose, duck, fat parts of the pig, chicken, lamb), fatty cheeses, cream, lard. Also pay attention to sweets, croissants and snacks, which contain a lot of saturated fats;
  • Limit butter to a minimum (little and better if raw) and eggs (no more than two a week).

Omega-3 and omega-6 fats, on the contrary, would favor a general decrease in cholesterol, an increase in good cholesterol, a lowering of triglycerides. So:

  • regularly consume fish, especially blue fish (sardine, alice, mackerel), swordfish, cod, salmon and trout.
  • Season with oil of vegetable origin. In first place is extra virgin olive oil which, according to some studies, can also induce a slight increase in HDL cholesterol.

But also sunflower, flax, soy, rapeseed oils, all rich in omega-3 and omega-6, the latter also present in nuts and whole grains.

Increase vegetables, for proteins and fibers Anti-cholesterol proteins can be taken by increasing the intake of beans, chickpeas and other legumes.

Green light also to vegetables in large quantities, which provide micronutrients such as vitamins, minerals and trace elements as well as having a lot of fiber.

And cereals, especially whole grains, also rich in fiber that reduce the absorption of cholesterol by the intestine.

As for fruit, green disc for her too, with the trick to choose, for every day, the least sugary.

Simple sugars unknown enemies

Perhaps not everyone knows that excess simple sugars are just as harmful.

The diet in line with an optimal cholesterolemia, as we have seen, must include complex carbohydrates, even better if whole and rich in fiber.

But it must stay away from simple sugars. That is, soft drinks and sweets.

When we ingest a high amount, our body cannot use them all, so it stores them. What? Converting them into fats, transported in the form of triglycerides, and storing them in fat.

It is therefore better to halve the doses of sugar required in the preparation of dishes and eliminate the unnecessary.

Drinks banned, coffee and tea with little sugar, sweets only for occasions. While the fruit is ok, just choose the least sugary and richer in fiber for your daily diet and indulge in the other one every now and then.

Watermelon, melon, grapefruit, strawberries, blueberries, raspberries, apricots, walnuts, peaches, medlars, lemons are perfect. More rarely let us treat ourselves to bananas, figs, persimmons and grapes.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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