In France, around 10 million people have too much cholesterol in their blood. Some individuals are affected without knowing it! However, a simple blood test is enough to know your cholesterol level. Ideally, it should be below 2 grams per liter of blood. An excess of cholesterol in the blood can lead to many pathologies of the vessels and the heart. A change in eating habits may be enough in some cases to lower blood cholesterol levels. What are the foods to avoid?
The cholesterol is a fatty compound essential for life. It is a constituent of the wall of our cells. It is also essential for the synthesis of certain hormones and vitamin D. There are two sources: one part is synthesized by the liver (75%) and another part is provided by food (25%). In case of excess cholesterol, it is deposited on the walls of the arteries forming plaques. When the plaque grows, it decreases in size and the blood circulates less well. The plaque can also completely block the artery or break off and obstruct another distant vessel. The most commonly affected arteries are those of the heart, brain and legs.
What are the causes of high cholesterol?
Too much consumption of foods high in saturated fat is the main cause of excess cholesterol. The foods concerned are meat, eggs and certain dairy products such as cheese or butter.
There are of course other factors. Some diseases can have an impact on cholesterol levels such as diabetes or kidney or liver conditions. Some medications, such as the pill, temporarily increase blood cholesterol levels. When the drug is stopped, the level returns to normal. Finally, there is a genetic background (familial hypercholesterolemia).
What are the good reflexes to lower your cholesterol level?
Changing your diet is the first treatment. Without any medication, it is possible to lower cholesterol levels by 15%! Drug treatments will only be offered later.
To lower your cholesterol level, you have to limit foods high in saturated fat. To recognize them easily, remember one thing: saturated fats are solid at room temperature. Here are some examples: everything that is fried, sauces, butter, bacon, all cold meats, cheeses, fatty meats… For example, it is better to use a vegetable oil (olive, walnut, rapeseed…) rather only butter. Some foods also contain “hidden” saturated fats: chocolate, crackers, pastries, ice cream, etc.
Also know that there is no forbidden food, it’s all about quantity. Meals can be balanced over the week: a festive dinner is possible! Finally, regular physical activity also helps lower cholesterol levels. It is recommended to walk at least 30 minutes a day.