The word cholesterol is one that we quickly associate with health problems. People take “cholesterol pills” (statins) and get scared when high cholesterol levels show up in their blood tests. It seems that cholesterol is a bad thing. However, the relationship between cholesterol and health is not so simple.
Already at the beginning of the 20th century, doctors began to discover plaques of a wax-like substance, cholesterol, on the walls of the arteries of people who died from a heart attack. Later, in the 1940s, the Framingham study established a relationship between high blood cholesterol levels and the risk of heart attacks, while studies with animals, specifically rabbits, showed that their arteries became clogged with a high cholesterol diet.
The conclusion seemed obvious: eating foods with cholesterol increased the risk of heart attacks. But today we know that the cholesterol contained in the foods we eat does not influence blood cholesterol levels that much, and that we can eat three eggs a day without negative effects. Although there are foods that can contribute to the regulation of those healthy cholesterol levels, as we will see later.
The relationship between cholesterol and cardiovascular disease has also been questioned. Although there is abundant evidence that high levels of LDL cholesterol in the blood increase cardiovascular risk, there are also people and population segments with high LDL cholesterol who are not at risk.
Cholesterol is a fat and to navigate the blood, which is watery, it needs a kind of ‘raft’ made of proteins. LDL particles have a low protein density relative to cholesterol, while HDL particles have a high protein density. Both are necessary: LDL particles transport cholesterol to the cells, while HDL particles remove excess cholesterol and take it to the liver for elimination. That is why LDL cholesterol is referred to as the “bad” cholesterol and HDL as the “good” cholesterol.
Different researchers and studies propose that, although LDL cholesterol particles are the ammunition that the disease uses to clog the arteries, they alone do not cause cardiovascular diseases. Instead, insulin resistance, inflammation and oxidative stress seem to be the causes that cause cholesterol to end up clogging the arteries.
Statins, which are widely used medications throughout the world, reduce total cholesterol levels, but it has been proven that, as long as insulin resistance, inflammation and oxidative stress persist, statins would not reduce mortality significantly. .
This leads us to think about prevention through diet. What foods can we eat to help prevent cholesterol from causing damage?
Foods that help regulate cholesterol
One of the most compelling arguments for using diet to prevent cardiovascular disease is the Lyon Diet Heart study. One group adopted a Mediterranean diet, with more olive oil and monounsaturated and unsaturated fatty acids. Compared with the control group, both myocardial infarction and all-cause mortality improved, although there were no significant differences in LDL cholesterol.
The diets and foods that are recommended to maintain acceptable blood cholesterol levels also tend to be, as expected, those that help prevent inflammation, are rich in antioxidants and help control blood glucose, and therefore both to avoid insulin resistance. These are some examples:
Oatmeal
Rich in beta-glucans, it is a type of soluble fiber that helps reduce LDL cholesterol levels by forming a gel in the intestine that traps cholesterol and prevents its absorption. Eating oats regularly can reduce the risk of developing cardiovascular diseases by keeping total cholesterol low.
Extra virgin olive oil
It contains monounsaturated fatty acids and polyphenols, antioxidant compounds that protect arteries by reducing inflammation and oxidative stress. Additionally, this oil can increase levels of HDL cholesterol, known as “good cholesterol,” and improve the overall lipid profile.
Almonds
They are an excellent source of monounsaturated fatty acids and plant sterols, which partially block the absorption of cholesterol in the intestine. Its regular consumption has been shown to reduce LDL cholesterol and improve the health of arterial walls, thanks to its vitamin E content, which has an antioxidant effect.
Legumes
Rich in soluble fiber and phytosterols, substances that reduce cholesterol absorption at the intestinal level. Additionally, its low saturated fat content and balanced nutritional profile contribute to maintaining healthy cholesterol levels and improving overall metabolic health.
Avocado
This fruit is a source of monounsaturated fatty acids, particularly oleic acid, which can help reduce LDL cholesterol while increasing HDL cholesterol. It also contains fiber and antioxidant compounds that protect the cardiovascular system.
Fatty fish (such as salmon and sardines)
They are rich in omega-3 fatty acids, which have anti-inflammatory properties and help reduce triglycerides, a type of fat in the blood that can contribute to atherosclerosis. Omega-3s may also help slightly raise HDL cholesterol levels.
Apples
They contain pectin, a soluble fiber that helps reduce LDL cholesterol by inhibiting its absorption in the intestine. In addition, they are rich in antioxidants, such as polyphenols, which help protect the cardiovascular system from the oxidation of LDL cholesterol, a key step in the formation of plaques in the arteries.
chia seeds
They are a good source of soluble fiber and omega-3 fatty acids of plant origin, which makes them an effective food for reducing LDL cholesterol. The soluble fiber they contain helps reduce cholesterol absorption in the intestine, while omega-3s can reduce inflammation.
Barley
Similar to oats, it contains beta-glucans that help reduce total and LDL cholesterol. In addition, its consumption can improve intestinal health, which contributes to better lipid metabolism and the regulation of blood cholesterol levels.
Oranges
They are rich in vitamin C and flavonoids, which help improve endothelial function and reduce the oxidation of LDL cholesterol. In addition, its content of pectin and other soluble fibers contributes to reducing the absorption of cholesterol in the intestine, favoring a healthier lipid profile.
In addition to diet, everything we can add to our lifestyle to reduce inflammation and oxidative stress will also help maintain adequate cholesterol levels and prevent cardiovascular diseases. In particular, regular exercise, avoiding tobacco and limiting alcohol consumption, and sleeping adequately, in addition to controlling body weight and stress, are factors that, if we do not take care of them, can worsen the results of our analyzes.
* Darío Pescador is editor and director of the Quo magazine and author of the book your best self Posted by Oberon.
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