Cholesterol: what it is and how to reduce it
What's this?
It is a complex molecule carried by different forms of lipoproteins. It is essential for the body and, when present in the right quantities, it plays a beneficial role, as it participates in the formation and functioning of cell membranes, in the production of many hormones (cortisone, progesterone, testosterone), digestion and transport of fats.
There are two types of cholesterol that, together, make up total cholesterol:
- LDL, commonly called "bad cholesterol”Which, when it is present in too high a quantity or is misused by the cells, is deposited in the blood vessels. It therefore represents a recognized cardio-vascular risk factor.
- HDL, commonly called "good cholesterol", represents the anti-atherogenic part of cholesterol, that is, the one that acts against the deposition of cholesterol in the blood vessels.
Where is it?
Contrary to popular belief, the main origin of cholesterol is not the consumption of foods that contain it (30%), but the endogenous synthesis (71%) that is the production or misuse that the body makes of this molecule. .
Thus, its synthesis is not only influenced by the amount of foods that contain cholesterol (eggs, dairy products, meat), but also by other factors such as the frequency of meals and the type of lipids ingested. An essential role is attributed to fats, not only to their quantity, but also to their nature. Globally, it is considered that, on the one hand, saturated fatty acids and trans fatty acids (or hydrogenated vegetable fats, derived precisely from the hydrogenation of vegetable fats, and present in packaged bakery products, in bases for sweets, in oils for frying, in fries, in snacks) are strongly associated with an increase in total cholesterol, especially of the LDL type, while unsaturated fatty acids (vegetable oils, fatty fish, oleaceaus fruits induce a decrease in cholesterol, especially of the LDL type.
On the other hand, some epidemiological studies have shown that there are several particularly influential factors. First of all, physical activity, weight loss, triglyceride drop and quitting smoking would increase HDL cholesterol. Then, consuming food products rich in antioxidants (vegetables, oil, fish) would make the less atherogenic LDL cholesterol.
Warning: the excess production or insufficiency of cholesterol in the organism can be of genetic or pharmacological origin.
What to eat to lower blood cholesterol?
To reduce total cholesterol, and in particular the LDL or "bad cholesterol" type, there are several ways:
- Avoid weight gain thanks to "daily physical activity and a reduction in dietary lipids (food products rich in fat, fatty cooking and frying), preferring complex carbohydrates (flour, cereals) and fiber (fruit and vegetables).
- Rebalance the diet by reducing the intake of saturated fats (meat, cured meats, cheese, cream, butter) and trans fatty acids (hard margarines, brioches and similar sweets), and not exaggerating with the use of vegetable oils and of soft margarines to put on bread, to cook and season foods.
- Limit the consumption of food products rich in cholesterol: offal (maximum 2 times a month), eggs (maximum 2 times a week), crustaceans and molluscs (2 times a month).
