Cholesterol is a lipid (fat) substance that plays an essential role in the correct functioning of our body.
It intervenes, for example, in the constitution of cell membranes, in the synthesis of vitamin D, in the production of bile (essential for digestion) and in the formation of "myelin" (a substance that serves to isolate and protect nerve fibres).
Furthermore, the body synthesizes many so-called "steroid" hormones starting from cholesterol, including sexual hormones and cortisol.
Despite playing such an important role in our well-being, cholesterol must be kept within a certain limit as an excess in the blood can lead to the advent of various cardiovascular diseases, which currently constitute one of the main causes of death in the world.
The production of cholesterol occurs by the liver, but the diet also contributes to its formation, especially when it is rich in animal fats present in abundance in some foods such as sausages, red meat, cheeses and egg yolks.
As is known, there are two types of cholesterol:
LDL - also called "bad" cholesterol because, if present in high concentrations in the blood, it tends to form plaques that stick to the walls of the arteries, stiffening them, in a process called atherosclerosis.
The increase in the size of the plaques over time obstructs the blood vessels, preventing the regular outflow of blood.
HDL - also called "good" cholesterol as it helps to remove LDL from the arteries by transporting it back to the liver, which then provides for its definitive elimination.
The ideal is therefore to keep LDL levels in the blood low while trying to increase HDL levels. To achieve this goal in a natural way without resorting to drugs we can act on multiple aspects that concern our lifestyle.
First of all nutrition, which represents the area in which our action can have greater impact. In addition to the type of food we eat, we can also act on other factors that have some correlation with cholesterol such as sedentary lifestyle, alcohol intake and smoking.
What to eat to lower cholesterol naturally
To lower blood cholesterol levels it is always good to follow a balanced diet as much as possible, limiting saturated fats and trans fats.
The latter are a particular type of unsaturated fats which are not optimal for containing cholesterol and we find them in some foods such as butter and margarine, sweet and savory snacks, bouillon cubes, frozen foods (such as fried potatoes and fish breading) and cheeses very seasoned.
The other unsaturated fats, however, are the "friends" of our health as they increase the level of "good" HDL cholesterol, thus increasing the removal of "bad" LDL cholesterol.
Without prejudice to the fact that before changing our diet it is always advisable to consult a doctor or a nutritionist who examines the diet to be followed in a personalized way, in general, we can say that 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 take into consideration as they are foods rich in soluble plant fibers (beta-glucans) which hinder the absorption of LDL cholesterol.
Legumes
All legumes such as beans, lentils, broad beans, peas and chickpeas represent a panacea in terms of lowering cholesterol.
In fact, they have a low glycemic index and therefore 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 such as butter and lard which contain saturated fatty acids.
As far as vegetable oils go, it's no mystery that Extra Virgin Olive Oil is the king of oils when it comes to health and wellness. It is a vegetable oil that contains unsaturated fatty acids that are beneficial for the heart.
Other oils to consider for lowering cholesterol include corn seed oil, sunflower seed oil, flaxseed oil and hemp seed oil.
Dried fruit
Almonds, walnuts and unsalted peanuts provide a significant energy boost to our body while reducing cholesterol levels.
Pistachios taken 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, the foods with a greater impact on reducing cholesterol are: pumpkin, tomatoes, aubergines, spinach, chard, melon, watermelon and strawberries.
Meat and fish
Lean white meats are always preferable to red meat which contains saturated fats. As for fish, it is advisable to consume all oily fish, tuna, cod and salmon which are rich in Omega-3.
Omega-3 are polyunsaturated fatty acids which unfortunately cannot be synthesized by the human body, but which must be ingested through food as they have an important action in the prevention of heart disease.
Dairy products and cheeses
Dairy products have both saturated fatty acids and unsaturated fatty acids as well as being rich in calcium, mineral salts and vitamins. Their presence in the diet is therefore essential to have the right amount of nutrients.
For the purposes of the relationship between dairy products and cholesterol we can prefer lighter and less mature dairy products and cheeses such as skimmed milk, fresh dairy products, ricotta, crescenza, gorgonzola and yogurt.
Exercise to increase good cholesterol HDL
A sedentary lifestyle is always bad because human beings were not "designed" by Mother Nature to stay still. Today's society, however, forces us, despite ourselves, to spend a good part of the day sitting (for example in the office) or in any case moving very little compared to the societies of the past.
Physical activity affects metabolic processes by 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 let's remember that the HDL fraction (the "good" cholesterol) is responsible for the elimination of the "bad" LDL cholesterol.
Consume alcohol moderately to avoid high cholesterol
The impact of alcohol on the production of cholesterol by the liver is not a factor to be underestimated, especially if you want to lower the level of cholesterol in the blood.
In fact, alcohol introduced into our body is converted by the liver into triglycerides and cholesterol. An excess of triglycerides produced, resulting from an excess of alcohol, leads the liver to no longer have its natural ability to eliminate cholesterol, thus causing an accumulation of the latter in the blood.
Smoking and cholesterol: what is the connection?
The relationship between smoking and cholesterol may seem apparently curious, but to understand it we must first understand what we are actually talking about.
With the premise that smoking in general is always bad for your health, in this case we are talking about "smoking" understood as the combustion of tobacco, therefore we are talking about cigarettes, cigars, pipes, etc...
The combustion of tobacco leads to the formation of acrolein, a molecule that enters the blood very easily at the pulmonary level.
Acrolein is capable of acting on the structure of HDL by modifying its ability to transport bad LDL cholesterol to the liver to permanently remove it from the body.
In addition to the good HDL cholesterol, acrolein also acts directly on the bad LDL cholesterol, accelerating the formation of plaques that hinder arterial circulation.