Dietary Advice to Reduce CholesterolCholesterol 

Dietary Advice to Reduce Cholesterol

Hypercholesterolemia has  no symptoms or physical signs but its diagnosis can be made with a simple blood test that determines cholesterol levels.

A study conducted in 2011 by the WHO concluded that most people with hypercholesterolemia do not receive the treatment they need to reduce the risk .

The atherogenic risk or accumulation and formation of atherosclerotic plaques in the arteries, also depends on the values ​​of HDL or “good” cholesterol and LDL or “bad” : a high level of good cholesterol or HDL allows a better balance with a cholesterol slightly elevated, just as a high level of bad cholesterol or high LDL produces a worse prognosis with a cholesterol also slightly elevated.

What produces

Hypercholesterolemia causes the formation of plaques in the arteries or atherosclerosis.
It is related to cardiovascular diseases such as myocardial infarction .
That is why hypercholesterolemia is one of the main cardiovascular risk factors .

How is it treated

There are non-modifiable external factors , such as genetic inheritance and age: cardiovascular risk is higher after 45 years in men and 55 in women .

And other modifiable external factors such as tobacco, hypertension, diabetes, overweight and obesity, physical inactivity and sedentary lifestyle, high waist circumference.

Therefore in the treatment is essential dietary treatment  since it allows to correct several diseases at the same time.

20 Tips to lower cholesterol

good and bad cholesterolThe strategy to lower cholesterol should be based on two parallel guidelines :
– increase “good” HDL cholesterol and
– maintain or decrease total cholesterol and “bad” LDL cholesterol .

  1. In general, the intake of foods high in cholesterol should be restricted . You can consume 4 to 6 eggs per week , depending on sex, weight and activity .
  2. Eat lean  meat and remove visible fat
  3. Avoid  sausages like fuet, chorizo, black pudding, sausage. Consume Iberian ham but in moderation.
  4. Opt for the birds before the lamb, but do not stop consuming veal or lean parts of the pork as the tenderloin. Avoid cuts of fatty meats and remove the skin
  5. Increase consumption of fresh blue fish : mackerel, tuna, herring, trout, salmon … as they are rich in polyunsaturated fatty acids that reduce cholesterol and protect heart health. The Salmon helps lower triglycerides and cholesterol and helps make blood vessels more elastic. It should be noted that fish oil supplements have not been able to demonstrate efficacy in cardiovascular protection. Omega supplements have not shown efficacy against fresh fish. Avoid consuming omega 3 supplements as a substitute for blue fish.

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