The high cholesterol it is a fairly widespread value and in recent years there has been a considerable increase. This can be fought with proper nutrition and a lifestyle that is as healthy as possible. The aspect not to be underestimated is to eliminate the foods that contain the most fats so as to regularize everything.
What is cholesterol
Cholesterol is a fundamental fat for carrying out various functions in the body. It is involved in the digestion process, thanks to the formation of bile; participates in the production of vitamin D, useful for bone health; promotes the construction of the cell wall, in particular the nervous system; it is the precursor of hormones such as testosterone and estrogen.
High cholesterol: foods to avoid
However, cholesterol is a value to keep under control and for this reason there are foods to avoid.
- Animal fats such as butter, lard, lard, cream
- Saturated vegetable oils: palm and rapeseed
- Offal (liver, brain, kidneys), sausages with a high content of saturated fats. Sausages and preserved meats in general should be consumed as little as possible not only with a view to cardiovascular prevention but also for the prevention of cancer. The guidelines advise us not to exceed 50grams per week
- Whole or condensed milk, whole yoghurt, cheeses with a high saturated fat content
- Alcoholic beverages (especially in cases of hypercholesterolemia associated with hypertriglyceridemia)
- Simple sugars such as glucose, sucrose and industrial fructose
In addition to eliminating foods that increase the value of cholesterol, it is also advisable to follow a lifestyle that is as healthy as possible since nutrition alone is not enough. Therefore it is recommended:
- Don’t smoke, as smoking lowers ‘good’ cholesterol levels (as well as damaging arteries).
- Practicing physical activity that increases ‘good’ cholesterol at the expense of ‘bad’. The choice must always be made in the context of aerobic sports, such as cycling, aerobic gymnastics, dancing, swimming, football, basketball, volleyball, walking at a fast pace (4-5 km / hour)
- Eliminate the pounds and especially the excess waistline, reaching values below 80 cm for women and 94 cm for men. Higher cardiovascular risk is associated with values above 88 for women and 102 for men
- Check with your doctor for any coexisting pathologies, in particular arterial hypertension and diabetes mellitus.