Cholesterol Table. What to eat to maintain correct cholesterol levels and not have high values ​​which could lead to problems in the long run? Let's try to find out together in this new and detailed guide.

Cholesterol Table

Cholesterol table: what to eat to avoid high cholesterol levels

Cholesterol Table

Let's start by underlining that there are many factors that contribute to increasing cholesterol levels in the blood dramatically. Among many, there is certainly the fact of poor nutrition which plays a fundamental role. In fact, eating healthy foods that have a negligible amount of saturated fats helps significantly reduce high cholesterol.

Another question that many people ask is the following: why does high cholesterol form? The latter occurs most often when cholesterol in the blood is deposited on the internal surface of the arteries, which with the passing of days, weeks, months and years makes the walls of the blood vessels less and less elastic, narrowing their caliber.

Cholesterol Table

Once cholesterol accumulates in the blood and exceeds the value of 240 mg-dl it is necessary to check whether there is an increase in HDL cholesterol - in this case the risks involved are very low or, possibly, there is a particularly high level of LDL cholesterol, the main suspect in the onset of pathologies at cardiovascular.

Among the factors that can lead to having high cholesterol there is first of all a genetic predisposition, another fundamental parameter concerns nutrition and lifestyle which often leads to the habit of smoking excessively, consuming a high quantity of alcoholic drinks, sitting too much, etc..

High cholesterol: what to eat, the best diet to follow

Cholesterol Table

If you want to keep high cholesterol at bay as much as possible, you must follow a healthy eating style. To drastically reduce blood cholesterol it is very important to follow a diet that is as balanced as possible.

Just for you, we of the staff of Ristomanager have chosen recommended foods that mainly serve to keep cholesterol under control.

Here's what to eat:

Legumes

It is recommended to eat legumes a maximum of 3 times a week, because they are a valid ally for maintaining correct cholesterol levels, especially thanks to the presence of plant sterols and fibre.

Vegetables and fruits

Fruits and vegetables in a healthy diet must never be missing. It is recommended to take at least 3 portions every day since we are faced with foods with a very low consumption of saturated fats which means that they provide valuable help with their intake of antioxidants and vitamins, reducing the risk of heart problems and cardiovascular risks in general.

Nuts

Walnuts are highly recommended and it is known that they are good for the heart. Dried fruit is excellent but walnuts are the best, rich in vegetable proteins and not only that: we also find unsaturated fats, fibre, etc.... The advice is to take 30 grams every day.

Whole grains

Cholesterol Table

Brown rice, pasta and bread are recommended for their high fiber content, specifically, barley and oats because they have a rich soluble fiber form, which is called beta glucan, perfect for significantly reducing the absorption of cholesterol in the intestine.

Monounsaturated and polyunsaturated vegetable oils

The perfect condiment for the positive effect on the increase in HDL cholesterol, the one considered good, the first among many certainly stands out the classic extra virgin olive oil, but also peanut, corn and sunflower oil.

Fish

Fish twice a week should never be missing from a healthy diet.Thanks to the particular composition of its fat - the well-known Omega 3 - it helps to reduce cholesterol levels.

Dairy products

Partially skimmed or skimmed milk, low-fat yogurt and low-fat cheeses are preferred.

Meat

We have arrived at meat which is never missing from all of our tables. It is recommended to eat it without abusing it too much, whether white or red, as long as we are always talking about lean meats with very little fat.

High cholesterol: tips to keep it at bay

Cholesterol Table

Fortunately, thanks to nutrition it is possible to keep cholesterol levels under control. Prevention is certainly the best method to keep cholesterol within the recommended limits. At the table, for this reason, it is recommended to avoid or reduce:

• fats in general
• trans fatty acids such as packaged biscuits, crackers, chips, snacks and other junk foods
• butter, lard, lard, cream
• sweets and animal offal such as brain, kidney, heart and in particular the liver
• fries

How to behave? Among the best behavioral advice we recommend:

1. Practice constant physical activity at least 2-3 times a week;
2. Check your weight at least once a week;
3. Do not abuse alcohol and smoke.

We also recommend: Mediterranean diet: is it really the best?