Cholesterol: 5 foods to fight it

Cholesterol: 5 foods to fight it


  • LDL cholesterol, commonly known as “bad cholesterol,” can be harmful to health.
  • A healthy diet can lower bad cholesterol levels and thus reduce the risk of cardiovascular disease.

Cholesterol is a fatty substance that is found naturally in our bodies. Contrary to popular belief, it is essential to our health. As such, it contributes to the building of cell membranes, especially nerve cells and the brain, and is also necessary for the production of various hormones and vitamin D. Therefore it must be of good quality and not exceed a certain level, under penalty of increased cardiovascular risk.

Increased risk of cardiovascular disease due to ‘bad’ cholesterol

There are two types of cholesterol: “good cholesterol,” called “good cholesterol,” which has a beneficial effect on cardiovascular disease and “bad cholesterol,” also known as “bad cholesterol,” which promotes plaque buildup on the body. arterial walls (atherosclerosis). It is this bad cholesterol that increases the risk of cardiovascular disease: over time, these deposits cause platelets to build up, forming a clot. Then fibrous scarring occurs. As ulcer healing periods progress, atherosclerotic plaque thickens, absorbs cholesterol and narrows the lumen of the artery, which can lead to its blockage, causing myocardial infarction or ischemic stroke. LDL cholesterol can also block an artery in the legs, intestines, or kidneys.

If a diet rich in cholesterol and animal fats (butter, fatty meats, cheese, etc.) increases the level of LDL cholesterol, then this level can be lowered by following a healthy diet. We can fight bad cholesterol with certain foods. An update on these food families.

High-fiber foods help control blood cholesterol

Fruits, vegetables, whole grains (wheat germ, barley, oats, brown rice, rye …), dried fruits (figs, prunes …), legumes (chickpeas, beans, white beans, lentils …) ideal sources of fiber, soluble (to control blood cholesterol levels) or Insoluble (to cleanse the intestines and prevent constipation). The soluble fiber present in these foods reduces the absorption of fat and provides a feeling of satiety.

Protect your arteries with antioxidant foods

Fresh vegetables and fruits are excellent sources of antioxidants because they contain vitamins C and E, beta-carotene, carotenoids and polyphenols, which protect artery walls by reducing or preventing oxidation of cholesterol. To lower bad cholesterol, it is necessary to favor carrots, spinach, fennel, green cabbage, chard, apricots, peppers, lemons, kiwi, lychee and strawberries. Pecans and dried beans are also excellent sources of antioxidants.

Sources of Omega 3 and 9 to fight LDL

Omega 3 and 9 help fight bad cholesterol. It is found in the “good” fats of seasoning oils (olive, rapeseed, walnut, sesame, etc.), some fruits and vegetables (avocado, lettuce, cabbage), fatty fish (salmon, tuna, mackerel, sardines …) or oily fruits such as Almonds, hazelnuts and walnuts.

Choose foods that are low in saturated fatty acids

Foods that are low in saturated fatty acids, essential to a balanced diet, help keep LDL cholesterol levels low. These are low-fat dairy products (natural yoghurt, goat or sheep cheese) in addition to lean meat. To preserve its qualities, it is better to choose cooking without adding fat: steam, foil, frying pan, grill …

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