Cholesterol. A value of which we know the importance and which must remain within a certain level in order not to become a potential risk factor for our health. One of the ways we have to act on it is nutrition. So let's find out what the anti-cholesterol diet consists of.
Don't store avocado like this: it's dangerous
Cholesterol. A value of which we know the importance and which must remain within a certain level in order not to become a potential risk factor for our health. One of the ways we have to act on it is nutrition. So let's find out what the anti-cholesterol diet consists of.
Cholesterol, which performs important functions for our body, becomes dangerous when it gets too high and exposes you to even serious cardiovascular events. It must be specified that most of the fats circulating in the blood are synthesized by our body (in particular by the liver) and are in a minor part (about 20%) deriving from what we put on the table every day.
It is on this second type of cholesterol that we can undoubtedly act to prevent its levels from rising too high.
Index
Anti-cholesterol diet, how it works
The anti-cholesterol diet basically tries to limit the consumption of fatty and high-cholesterol foods compared to a diet based mainly on fresh, seasonal and whole foods. The foods to be preferred are therefore those that contain vitamins, mineral salts, starches and fibers rather than simple sugars or fats.
All this obviously to avoid that, by taking an excessive amount of fats or simple carbohydrates (which if in excess are transformed into fats), the body is unable to dispose of them and therefore goes to accumulate them in the form of cholesterol in the arteries leading, in the long run , to a fatigue of the circulation and consequently of the heart with serious risks.
It is also very important to pay attention to the cooking methods. In fact, it is necessary to prefer light cooking, such as steaming, in foil, boiling, grilling, etc. avoiding frying as well as sauces and dressings rich in fat.
A diet that is actually beneficial not only to keep cholesterol and triglycerides in the blood at bay but suitable for everyone as it is low in saturated fat and rich in essential nutrients for our body.
Also important for "burning fat" is to avoid sedentary lifestyle as much as possible by practicing physical activity 2-3 times a week or simply walking briskly for 30-40 minutes every day.
Recommended foods and foods to avoid
As already mentioned, the anti-cholesterol diet wants to limit to a minimum or completely eliminate foods rich in saturated fats and rather include foods that are cholesterol-free or even with a hypo-cholesterol-lowering effect.
Basically the following are to be avoided in particular:
- Animal fats (butter, cream, etc.)
- Sausages
- Fatty meat cuts
- Milk, whole yogurt and full-fat cheeses
- sauces
- spirits
Instead, they should be put on the table in rotation every day:
- Whole grains (oats and barley in particular)
- Fruits and vegetables (5 servings a day)
- Legumes (excellent soy and lupins which have a hypoglycemic effect)
- Fish (2-3 times a week)
- Milk, low-fat yogurt and fresh cheeses
- Extra virgin olive oil
- Pistachios and walnuts (to be preferred over other types of dried fruit for their hypo-cholesterol-lowering effect)
And what about the egg issue? Opinions on how many you can eat each week are still conflicting, the myth that you have to limit yourself to 2 a week seems a bit dispelled, even if in the presence of high cholesterol it is always good to ask your doctor for advice.
Read also: How many eggs can we eat without raising cholesterol?
Foods to limit are molluscs and crustaceans that can be consumed once a week, while as regards drinks, be careful not to overdo the wine.
We can also combine the diet with some natural remedies to lower cholesterol including fermented red rice, garlic, artichoke and dandelion.
Menu and weekly scheme
We present a weekly menu of the anti-cholesterol diet by way of example. In fact, as always, we advise you to contact an expert who will follow you step by step both in keeping your cholesterol at bay and if you need to lose weight.
MONDAY'
Breakfast: Low-fat yogurt with whole grains, tea or fruit smoothie
Lunch: wholemeal risotto with saffron, mixed vegetables
Price: grilled fish with salad, wholemeal bread
TUESDAY'
Breakfast: coffee, skim milk with wholemeal rusks
Lunch: barley with vegetables and legumes
Price: chicken breast with baked vegetables, wholemeal bread
WEDNESDAY'
Breakfast: skim milk with oat flakes, tea or coffee
Lunch: wholemeal pasta with tomato, seasonal side dish
Price: fresh cheese with vegetables, wholemeal bread
THURSDAY'
Breakfast: low-fat yogurt with muesli, coffee or tea
Lunch: salad of oats and mixed vegetables
Price: lean ham, salad and baked vegetables, wholemeal bread
FRIDAY'
Breakfast: coffee, skim milk with wholemeal rusks
Lunch: wholemeal pasta with seafood, large salad
Price: baked fish with seasonal vegetables, wholemeal bread
Saturday
Breakfast: low-fat yogurt with whole grains, tea or fruit smoothie
Lunch: mushroom risotto, baked vegetables
Price: hard boiled eggs with potatoes
Sunday
Breakfast: low-fat yogurt with muesli, coffee or tea
Lunch: wholemeal pasta with vegetables, raw vegetables
Price: veal meatballs with sauce, mixed vegetables, wholemeal bread
Snacks mid-morning or mid-afternoon: fresh fruit, smoothies, extracts, raw vegetables, low-fat yogurt, dried fruit, biscuits
Controindicazioni
The anti-cholesterol diet has no major contraindications, the important thing is that it is well balanced in all nutrients and does not become hypocaloric or hyperproteic. To avoid these risks, it is therefore better to avoid doing it yourself and, especially if you suffer from high cholesterol or other diseases, rely on the care of an expert.
On cholesterol and nutrition, you may also be interested in:
- How to lower cholesterol
- Cholesterol: 20 Steps to Keep It Down (VIDEO)
- Cholesterol, hdl and ldl: the ideal values and the diet to follow (VIDEO)
