Cholesterol is a lipid (fat) substance that plays an essential role in the proper functioning of our body.
It is involved, for example, in the formation of cell membranes, the synthesis of vitamin D, the production of bile (essential for digestion), and the formation of "myelin" (a substance that helps insulate and protect nerve fibers).
Moreover, the body synthesizes many so-called "steroid" hormones from cholesterol, including sex hormones and cortisol.
Despite playing such an important role in our wellbeing, cholesterol must be kept within certain limits as an excess in the blood can lead to various cardiovascular diseases which currently are one of the leading causes of death worldwide.
Cholesterol production takes place in the liver, but the diet also contributes to its formation especially when it is rich in animal fats found abundantly in some foods such as processed meats, red meat, cheeses, and egg yolks.
As is known, there are two types of cholesterol:
LDL - also known as cholesterol "bad" because, if present in high concentration in the blood, tends to form plaques that attach to the walls of arteries, stiffening them, in a process called atherosclerosis.
The increase in plaque size over time can obstruct blood vessels preventing the regular outflow of blood.
HDL - also known as cholesterol "good" because it helps remove LDL from the arteries transporting it back to the liver, which then disposes of it permanently.
Ideally, keeping LDL levels low in the blood while trying to increase HDL levels is what one should aim for. To achieve this goal naturally without immediately resorting to medication, we can act on various aspects of our lifestyle.
First and foremost diet, which represents the area where our action can have the greatest impact. In addition to the type of food we consume, we can also act on other factors that have some correlation with cholesterol such as sedentary lifestyle, alcohol consumption, and smoking.
What to eat to lower cholesterol naturally
To lower cholesterol levels in the blood it is always best to follow a balanced diet as much as possible, limiting saturated fats and trans fats.
The latter are a particular type of unsaturated fats that are not optimal for cholesterol containment and are found in some foods like butter and margarine, sweet and savory snacks, broth cubes, frozen foods (like french fries and fish breading), and very aged cheeses.
Other unsaturated fats, however, are the "friends" of our health because they are the ones that increase the level of "good" HDL cholesterol thus increasing the removal of "bad" LDL cholesterol.
While it is always advisable to consult a doctor or a nutritionist who can tailor a diet plan for you, generally speaking, the foods that facilitate the reduction of cholesterol are:
Cereals
Whole grains and spelt (rich in fiber and minerals) for pasta, rice, and bread. Whole grains contain phytosterols capable of trapping cholesterol and promoting its elimination.
Oats and barley are also cereals to consider as they are rich in soluble vegetable fibers (beta-glucans) that hinder the absorption of LDL cholesterol.
Legumes
All legumes such as beans, lentils, broad beans, peas, and chickpeas are beneficial for lowering cholesterol.
They indeed have a low glycemic index thus a poor ability to transform into glucose which is often stored by the body as an energy reserve in the form of fat.
Oils and fats
The most significant contribution to cholesterol metabolism comes from animal fats like butter and lard that contain saturated fatty acids.
As for vegetable oils, it is no secret that Extra Virgin Olive Oil is the king of oils in terms of health and wellbeing. It is a vegetable oil that contains beneficial unsaturated fatty acids for the heart.
Other oils to consider for lowering cholesterol are, for example, corn seed oil, sunflower seed oil, linseed oil, and hemp seed oil.
Nuts
Almonds, walnuts, and unsalted peanuts provide significant energy to our bodies while simultaneously reducing cholesterol levels.
Pistachios consumed in small daily doses increase "good" HDL cholesterol and decrease "bad" LDL cholesterol.
Fruits and Vegetables
Consuming fresh fruit and seasonal vegetables is the basis of a healthy diet. Among them, foods with the greatest impact in reducing cholesterol include: squash, tomatoes, eggplants, spinach, chard, melon, watermelon, and strawberries.
Meat and fish
Lean white meats are always to be preferred to red meat that contains saturated fats. As for fish, it is advisable to consume all blue fish, tuna, cod, and salmon that are rich in Omega-3.
Omega-3s are polyunsaturated fatty acids that unfortunately cannot be synthesized by the human body, but must be ingested through diet as they play an important role in the prevention of heart diseases.
Dairy and cheeses
Dairy products contain both saturated and unsaturated fatty acids as well as being rich in calcium, minerals, and vitamins. Their presence in the diet is therefore essential for getting the right intake of nutrients.
In terms of the relationship between dairy products and cholesterol, we can prefer lighter and less aged dairy products and cheeses such as skim milk, fresh dairy products, ricotta, crescenza, gorgonzola, and yogurt.
Physical exercise to increase good HDL cholesterol
Sedentariness is always harmful as humans were not "designed" by Mother Nature to be stationary. However, today's society forces us, unfortunately, to spend a good part of the day sitting (for example, in an office) or otherwise moving very little compared to past societies.
Physical activity and a correct lifestyle affect metabolic processes reducing the amount of triglycerides and increasing the amount of HDL. This increase in HDL can lead to an increase in total cholesterol values, but remember that the HDL fraction (the "good" cholesterol) is responsible for the elimination of the "bad" LDL cholesterol.
Consuming alcohol moderately to avoid high cholesterol
The impact of alcohol on cholesterol production by the liver is not a factor to be underestimated especially if one wants to lower cholesterol levels in the blood.
In fact, the alcohol introduced into our body is converted by the liver into triglycerides and cholesterol. An excess of triglycerides produced, as a result of excessive alcohol, causes the liver to no longer have its natural ability to eliminate cholesterol thus causing an accumulation of it in the blood.
Smoking and cholesterol levels: what is the connection?
The relationship between smoking and cholesterol may seem curiously interesting, but to understand it, we must first understand what we are actually talking about.
With the premise that smoking in general is always harmful to health, in this case, we are talking about "smoke" as in the combustion of tobacco, thus we are talking about cigarettes, cigars, pipes, etc.
The combustion of tobacco leads to the formation of acrolein, a molecule that very easily enters the blood at the pulmonary level.
Acrolein is capable of acting on the structure of HDL cholesterol altering its ability to transport bad LDL cholesterol to the liver for its final removal from the body.
In addition to acting on good HDL cholesterol, acrolein also acts directly on bad LDL cholesterol accelerating the formation of plaques that hinder arterial circulation.