When you have high cholesterol, changing your eating habits is essential. "By making the right food choices, we can act on the" parameter cholesterol ", but the goal should not stop there: it is the cardiovascular health in the broad sense that must be aimed" as said by one of the specialist in nutrition department.
Give pride to fibers :
By increasing satiety, fiber promotes weight loss, which can result in a 5 to 15% decrease in LDL, the "bad" cholesterol.
In all fruits and vegetables. Apple, pear, dried fig, berries, banana, grape, orange, peach are particularly rich in soluble fiber and, in the category vegetables, chicory, onion, garlic, leek, asparagus, artichoke, Jerusalem artichoke, salsify, endive, turnip, eggplant.
In legumes: lentils, chickpeas, beans, beans ... which also provide magnesium and potassium, which are involved in the regulation of blood pressure. Soy contains proteins that reduce LDL-cholesterol by 2 to 3%, according to several studies.
In whole grains. Oats (bran, flakes, flour) and barley (pearled, hulled) are particularly rich in beta-glucan, a highly viscous soluble fiber which, at a rate of 3 g per day (equivalent to 30 to 40 g oats or barley), lowers total cholesterol and LDL.
Bet on antioxidants :
Polyphenols, carotenoids, vitamins A, C and E reduce the oxidation of LDL and thus limit their atherogenic capacity. Polyphenols additionally have vasodilator properties.
We find them - In fruits and vegetables. In nuts , which combine other cardioprotective elements (phytosterols, soluble fibers, monounsaturated fatty acids, vegetable proteins). Several studies have shown that almonds, nuts and hazelnuts increase HDL and lower LDL.
Ensure your intake of omega-3 :
Because they are beneficial to overall arterial health! "They also lower the triglycerides slightly, which has the effect of increasing the HDL. "
We find them: In rapeseed oil. In walnuts and walnut oil and especially in oily fish (sardines, herring, salmon, anchovies, trout), whose species and places of supply (wild, livestock) must be varied to limit the risk of overexposure to chemical contamination. Lean fish and seafood are also interesting.
Prefer lean meats :
Poultry, veal and rabbit are excellent sources of protein and contain much less saturated fat than other red meats and cold cuts.
The high consumption of red meat and processed meats (including deli meats), which are not very present in the traditional Mediterranean diet, is associated with an increased risk of heart attack and colorectal cancer. If you have trouble eating a little, choose the least fat cuts: 5% ground beef, sirloin, bourguignon beef, roast beef, slice tendon, roast veal, filet mignon, roast pork.
Select dairy products :
The saturated fatty acids of fermented dairy products (cheeses and yogurts) are less well absorbed in the intestines than those of butter and cream. Moreover, they are not all atherogenic. Clearly, the first, consumed reasonably, do not increase or low cholesterol, unlike the second.
The ideal would be to replace the butter with a margarine based on rapeseed oil (omega-3) or olive (polyphenols). But if you can not do without it, you have to be parsimonious.
Moderate sugar :
It does not directly affect cholesterol, but promotes weight gain, which increases total cholesterol and especially triglycerides, which lowers HDL