Nutrition and high cholesterol

Cholesterol is a type of fat produced by the liver necessary to regulate a series of organic functions. A part of the cholesterol is manufactured by our body and another part is introduced through the diet. Total cholesterol is a measurement of how much cholesterol is circulating in the blood. There is also HDL and LDL cholesterol; HDL (HDLc) being a type of "good" or cardioprotective cholesterol since it prevents the aggregation of fats in the arteries and prevents cardiovascular diseases. On the contrary, LDL (LDLc) or "bad" cholesterol is deposited in the arteries and causes cardiovascular diseases.

Treatment of hypercholesterolemia requires a change in lifestyle; eat a healthy diet, reduce fat intake, stop smoking, avoid excess weight, and exercise moderately and regularly.

The diet to prevent high cholesterol is based on a diet rich in: fruits and vegetables, whole grains, legumes, oily fish, nuts and olive oil. All these foods provide nutrients that help reduce total blood cholesterol and increase HDLc. On the contrary, we must avoid those foods that in their own composition contain abundant saturated fat, harmful to the heart, such as: whole dairy products (butter, whole milk, enriched yogurts, fatty cheeses), fatty meats, rabbit or chicken skin, industrial pastries, commercial fried, ...

Here are a series of dietary recommendations to lower cholesterol in your daily diet along with a table to serve as a guide.

• The quality of the fat must be controlled. It is recommended to reduce saturated fat, and conversely, increase monounsaturated and polyunsaturated fat
  • Saturated fat is found mainly in the animal kingdom (fatty meats, whole dairy products, sausages, ... and, in some vegetable oils such as coconut and palm oil. This type of fat favors the deposit of LDL cholesterol in the arteries. Choose preferably the leanest meats (chicken and turkey without skin, rabbit, lean beef, beef tenderloin, pork loin, horse, ..) and remove visible fat before cooking.
  • It is recommended to read well the labels of processed products since there are many foods rich in vegetable fats that are harmful to the body, because even though they are vegetable fats, they act like saturated fats because they are coconut or palm.
  • The polyunsaturated fat, especially of the omega 3 type, present in the fats of oily fish (tuna, sardines, anchovies, salmon, mackerel, ...), flax seeds or their oil and walnuts, has a protective effect since increases "good" cholesterol (HDL)
  • Monounsaturated fat, whose main representative is olive oil, also has a beneficial effect by increasing "good" cholesterol (HDL) and preventing the oxidation of bad cholesterol (LDL). Use olive oil both for cooking and dressing dishes
• It is recommended to reduce your daily cholesterol intake, not to exceed 300 mg. up to date. Reduce the consumption of organ meats (liver, kidneys, brains), shellfish and egg yolk. These foods are curiously rich in cholesterol but low in fat, for this reason, it is recommended to moderate their consumption but it is not necessary to eliminate them. The foods to avoid are those rich in saturated fat and cholesterol such as meat derivatives (pate, foie gras, fast food burgers, sausages, cold cuts ...)
• It is recommended to increase the vegetable protein by combining legumes and cereals in the same dish (rice with lentils, pasta with peas). With this combination, a protein of high biological value is achieved that is equivalent to an animal protein (meat, fish, egg, dairy).
• The diet should be rich in fiber. The fiber contained in certain foods (fruits and legumes) has the ability to capture certain substances at the intestinal level, preventing their absorption, including cholesterol and fats. It is recommended:
  • take at least 2 pieces of fruit a day (preferably with skin or pulp).
  • Choose preferably whole grain products. Bread, rice, pasta, ...
  • Increase the consumption of legumes 2-3 times a week
  • Consume 2 servings of vegetables or salad a day (preferably one raw and one cooked) as a main dish or side dish.
• The diet must be rich in antioxidants. These substances prevent the oxidation of bad cholesterol or LDL and prevent the formation of atheroma plaque in the arteries, therefore preventing arterial deterioration. Among the most important antioxidants, vitamin C and E, selenium (mineral) and beta-carotene (pigment) stand out. They are present in fruits, vegetables and vegetables of intense color (pepper, spinach, carrot, pumpkin, tomato, strawberry, kiwi, ...)

Breakfast:

• a dairy (skimmed yogurt, fresh cheese or glass of skimmed milk)
• a farinaceo (bread, toast, or whole grains)
• A protein portion (ham, fat-free serrano ham, tuna, cold cuts, turkey or fresh cheese) or jam (without butter)

Example: a glass of skimmed milk with whole grains or a coffee with skimmed milk and toast with tuna.

Midmorning:

• a dairy (skimmed yogurt or glass of skim milk)
• A fruit (whole, chopped or in the form of juice with pulp)

Example: a drinkable yogurt with a piece of fruit or a fruit milk shake.

Meal:

• a serving of greens or vegetables (2 times a day raw and cooked as a main dish or side)
• a farinaceous (pasta, rice, potato, bread)
• a protein ration (meat 1-2 times a week, poultry 2-3 times a week, fish 3-4 times a week (minimum 2 times a week blue fish), legumes 2-3 times a week)
• fats (olive oil)
• fruit (whole)

Example: a 1st plate of salad, a 2nd plate of rice with lentils, dessert: a piece of fruit or a 1st plate of vegetables, a 2nd plate of salmon or oily fish, dessert: a fruit juice

Mid afternoon:

• a dairy (skim yogurt or fresh cheese) and / or fruit

Dinner:

• a serving of vegetables (raw and cooked 2 times a day. As a main dish or side)
• a farinaceous (pasta, rice, bread, potato)
• a protein ration (poultry 2-3 times a week, fish 3-4 times a week, egg maximum 4 units a week (maximum one yolk a day))
• fats (olive oil)
• a dairy (yogurt or glass of skim milk)

Example: a 1st plate of boiled vegetables with potato, a 2nd plate of grilled chicken, dessert: a skim milk.