We talk a lot about cholesterol as a silent enemy. However, as the Spanish Coeur Foundation recalls, cholesterol is a fat naturally present in our cells, essential to the proper functioning of our organism. The problem is above all excesses! Because too high in the blood can cause serious cardiovascular risks. But good news: “We can act on it, of course, thanks to food “says María Merino, dietician-nutritionist. Here are the flagship foods to register for your menus now.
Fruits, vegetables … and not only
First reflex to adopt: Return to a raw and vegetable diet. And no need to abuse fruits and vegetables to see an effect on your cholesterol levels. “”Just reach the recommended minimum dose, three fruits and two portions of vegetables per day “explains María Merino. A basic health gesture that has a real very effective physiological effect because these sterols partially block the absorption of cholesterol at the intestinal level.
Missing on fibers and legumes
Another major ally: dietary fibers. “”They limit the absorption of cholesterol in the body “specifies the specialist. Where to find them? In whole grains, fruits, vegetables, oilseeds as well as in legumes such as chickpeas, lenses, beans. “”This food categories should return at least four times a week to our menus “she advises.
Omega-3, a fatty acid like no other
Contrary to popular belief, some fats are beneficial to cardiovascular health. This is the case for omega-3. These essential fatty acids are in quantity in fatty fish (salmon, sardine, mackerel), to consume twice a week, in linen, chia or nuts, as well as linen and rapeseed oils.
Dairy products: no need to take 0%
Good news for cheese lovers: “Consuming exclusively with light products is useless “reassures María Merino. His advice: favor cheeses poor in salt and fat such as cottage, ricotta or fresh cheese.
False friends: watch out for transformed meats
On the other hand, bad news for lovers of red meats! “”Ultra-transformed products must be avoided at all costs: sausages, industrial burgers, cold meats, etc.. “Insists the nutritionist.”They are the ones who, much more than eggs or butter, really lead your cholesterol levels“.