Eat more fiber, reduce foods rich in saturated fatty acids, stock up on omega 3… To lower blood cholesterol levels that are too high, reviewing the contents of your plate is essential. Alexandra Murcier, dietician-nutritionist, shares 5 specific recommendations in this area.
Cholesterol, an essential lipid
Cholesterol is an essential constituent of the membranes that surround cells. It is also essential for the production of hormones produced by the genital and adrenal glands. However, excess cholesterol in the blood leads to the formation of plaques on the artery walls (atherosclerosis) which causes narrowing arteries and potentially myocardial infarction or stroke.
Cholesterol level: when does it become worrying?
Below 0.35 g/l or 0.9 mmol/L (measured several times) the cholesterol level is considered worrying – the cardiovascular risk is then very real.
Conversely, a high level of HDL cholesterol (more than 0.60 g/l) “protects against cardiovascular diseases and cancels a cardiovascular risk factor“, assures the Vidal site.
However, to reduce the level of “bad cholesterol”, Health Insurance states that it is necessary to modify the contents of your plate. A recommendation endorsed by Dr. Romit Bhattacharya, cardiologist at Massachusetts General Brigham.
“Although your body needs cholesterol to survive, you probably have way more than you need. The best way to lower your levels is to eat less sugar, saturated fat, and cholesterol itself. Research has shown that when people make healthy dietary changes, they see a significant decrease in their cholesterol levels. But these changes won’t happen overnight.”he says.
Cholesterol: what to put on your plate? Here are our expert’s 5 golden rules
To reduce bad cholesterol levels, Alexandra Murcier, dietitian-nutritionist, is firm. No more daily brioches and chocolate fondants, the eating routine must be structured and “balanced“.
- Rule #1: Eat a diet rich in fiber. “Fiber actually traps dietary cholesterol. The right ratio? Aim for 30g of fiber per day with fruits and vegetables, whole grains, legumes and you can add psillium”she explains.
- Rule #2: Reduce foods rich in saturated fatty acids. “Red meat, cold meats, butter, cheese, crème fraîche and also pastries should be put aside.“, assures the dietician.
- Rule #3: Read labels “and choose those with the lowest “saturated fatty acids” label“, advises the expert.
- Rule #4: Avoid certain mentions as much as possible. “The words “trans fatty acids” or “hydrogenated fats” are particularly harmful”,
warns the nutritionist. - Rule #5: Stock up on omega 3.
“To increase your level of good cholesterol, which will protect the cardiovascular system, we stock up on omega 3: fatty fish, nuts, flax and chia seeds, walnut and rapeseed oils used as seasoning,” recommends the specialist.
“We finally avoid low-fat products which are certainly less fatty but sweeter and we aim for 50% animal proteins and 50% vegetable proteins to have more fiber on the plate and less saturated fatty acids”, concludes Alexandra Murcier.