How to reduce high cholesterol

How to reduce high cholesterol!

How to behave at table and what are the best habits for a healthy life.

How to eat healthy and avoid cholesterol and how to lower it when there is need!

Nowadays all we hear talking about is cholesterol or hypercholesterolemia i.e. the cholesterol level that is too high, and food connected to it, but let us understand what it is and how to reduce or fight it and especially which foods can help us.

WHAT IS CHOLESTEROL

Cholesterol is a fat that is essential for many functions of our organism, it is in fact produced by our own organism (in particular, the liver) which produces everything we need; then there is a part that comes from our food since we also absorb it from the food we eat.

The cholesterol, like all fats, is not dissolved in the blood and in order to be transferred from the liver to the peripherals that must use it, it must therefore be transported by special structures called “lipoproteins”. The lipoproteins are better known as HDL (the so-called “good cholesterol”) and the LDL (the so-called “bad cholesterol”). If there is an excess of LDL (bad cholesterol) transported in the blood stream, this tends to be deposited in the artery walls by helping the formation of the so-called “plaques”. Plaques are formations which limit the passage of the blood and can arrive to block it completely.

The cholesterol levels of each one of us depend on our metabolism (production, decomposition and utilization of cholesterol produced by the body), and to a lesser extent from the amount ingested with food. However a very high amount of cholesterol is a very serious risk factor.

WHAT RISKS DO WE RUN WITH TOO HIGH CHOLESTEROL

The hypercholesterolemia, i.e. the increase of the values of cholesterol in the blood above the recommended limits, is a very serious cardiovascular risk factor, since it can cause as we said blocked arteries and consequently the possibility of a heart attack. Obviously the high cholesterol is not the only cause of the heart attack, we have in fact as risks also smoking, hypertension, obesity and overweight, poor physical activity, stress and diabetes, which combined all together further increase the risk.
We must therefore keep cholesterol levels under control but also learn how to eat healthy, such as having a more active lifestyle, trying to avoid smoke and stress.

HOW TO REDUCE CHOLESTEROL: FOOD TO AVOID IN THE CASE OF HYPERCHOLESTEROLEMIA

Foods bring cholesterol themselves and putting aside the cases in which we produce alone too little or too much cholesterol, it is important to know the foods that give a high content of bad cholesterol, and try to balance our foodsupply/diet.

• Fatty meats and cold cuts: in general the foods of animal origin have more cholesterol and it is therefore good to avoid them as much as possible or choose those particularly lean such as for example with regards to cold cuts raw (parma) ham.
• Whole milk and yogurt: better to choose the poor variants of fats such as skimmed or partially skimmed. Alternatively you can choose rice, almond or soy milk;
• Butter and cheese.
• Intestines/interiors: liver, kidneys, lungs, brain are all parts of the animals with a high cholesterol content;
• Dressings and fats of animal origin: lard, margarine from animal fats and other similar dressings;
• Saturated vegetable oils: avoid absolutely palm oil and coconut oil;
• Eggs and machined products: It is ideal to replace processed products completely, whilst for eggs it is recommended assuming a maximum of 2 per week and possibly only the white.
•  Exotic fruit: Avocado and coconuts are to be avoided
• Alcoholic beverages and all the so-called junk food which raises the cholesterol levels

Take a look at our tried and tested method: Anti-Diet