Everything there is to know about cholesterol

What is cholesterol? 

Cholesterol is a lipid, a fatty substance essential to our bodies. Every cell needs cholesterol in order to function properly, as it structures its membrane and enables the production of numerous hormones, bile salts and vitamin D.

Cholesterol is synthesised in the liver or supplied with food. However, there are different types of cholesterol, and they do not play the same role in our body.

There are two main types of cholesterol: LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein).

The bad cholesterol (LDL)

LDL, or low-density lipoprotein, is often referred to as the ‘bad’ cholesterol. High levels of LDL can lead to the build-up of plaque in the arteries, known as atherosclerotic plaque, thus increasing the risk of cardiovascular conditions, such as heart attacks and strokes.

The good cholesterol (HDL)

HDL, or high-density lipoprotein, is known as ‘good’ cholesterol. Its role is to capture cholesterol molecules deposited in the arteries and transport them to the liver, where they are eliminated from the body. A high level of HDL is associated with a reduced risk of cardiovascular disease.  

What are the dangers of high cholesterol?

Excess cholesterol, particularly LDL cholesterol, is not a disease in itself, and initially presents no symptoms, but it is a major risk factor for cardiovascular disease in the long term. High cholesterol is also known as hypercholesterolemia.

It can lead to atherosclerosis, where arteries harden and narrow due to cholesterol plaques, reducing or blocking blood flow and causing heart attacks, strokes and peripheral arterial disease.

To reduce bad cholesterol, it is necessary to have a well-balanced diet and a regular physical activity. However, if cholesterol levels cannot be regulated by lifestyle changes, there are drug treatments available.

What should we eat to have a good level of total cholesterol? 

So one of the best ways to achieve good cholesterol levels is to eat a balanced diet, which is essential for maintaining a balance between the good (LDL) and the bad cholesterol (HDL).

Here are a few nutritional tips for maintaining good cholesterol levels:

Limit saturated fats 

Avoid butter for cooking and use margarine with phytosterols. Reduce fatty cold meats and cheese. Opt for lean meat and fatty fish. Eat skimmed or semi-skimmed milk products. Also, avoid the saturated and trans fats found in processed foods, fried foods and industrial bakery products.

Opt for unsaturated fats 

It is recommended to consume monounsaturated and polyunsaturated fats found in avocados, oily fish, nuts, seeds and vegetable oils such as olive oil and rapeseed oil. Coconuts and peanuts should be avoided.

Eat more fibers 

Soluble fiber, found in fruit, vegetables, pulses and wholegrain cereal, helps to reduce bad cholesterol (LDL). It is also recommended to eat raw vegetables at every meal.

Eating low-fat vegetables also increases your supplies in vitamin C (citrus fruit, kiwi, red fruit, cabbage, peppers), carotenes (melon, mango, apricot, peach, tomato, carrot, spinach, cabbage) and polyphenols (grapes, cabbage, citrus fruit).

Eat foods rich in omega-3 

Omega-3 fatty acids, found in oily fish such as salmon, mackerel and sardines, help to increase good cholesterol (HDL) and reduce triglycerides. Triglycerides are fats that serve as the body's main energy reserve. An excess of triglycerides can be associated with a cholesterol imbalance.

Consume less meat 

It is recommended to increase the intake of vegetable products and reduce that of animal products, and to combine starchy foods with fresh vegetables, adding small quantities of meat (e.g. salads, vegetable risotto).

Consume less sugar and alcohol

Excessive consumption of sugar and alcohol can increase triglyceride and bad cholesterol (LDL) levels.

In conclusion, maintaining healthy cholesterol levels is essential for preventing cardiovascular disease.

If you want to take care of your cholesterol levels, you should eat a balanced diet, rich in unsaturated fats and fiber, and low in saturated fats. By including vegetables, fruit, nuts, a variety of vegetable oils and by moderating your consumption of meat and alcohol, you can effectively manage your cholesterol, improve your heart health and your general well-being.

Remember to see your doctor before making any significant changes to your diet, especially if you have a pre-existing medical condition.