Cholesterol lowering diet

A good diet is the first treatment for excess cholesterol. It can even sometimes avoid drug treatment, and it always reduces the cardiovascular risk. So many good reasons to adopt the right dietary rules!

Cholesterol: the food to favor

Dietary priorities are now well defined. These include in particular:

• Reduce the overall intake of fats,  which should not represent more than 30 to 35% of total calories (instead of 40 to 42% most often today);
• Decrease saturated fatty acids which cause cholesterol to rise (and in particular "bad" LDL cholesterol ). They are provided by butter, foods of animal origin (meat, eggs, cheese, whole milk), but also pastries and pastries, as well as certain industrialized products such as biscuits, ready meals, etc.;
• Favor beneficial unsaturated fatty acids (poly and monounsaturated): they allow a reduction in total cholesterol and LDL cholesterol (this is especially the case with polyunsaturated fatty acids) while preserving the "good" HDL cholesterol (thanks to fatty acids). monounsaturated fat). These fatty acids are provided by vegetable oils (sunflower, corn and rapeseed oils are rich in polyunsaturates, olive and peanut oils contain mainly monounsaturates), margarines obtained from these oils, fruits dried oilseeds, fatty fish from cold seas (which provide highly polyunsaturated fatty acids);
• Limit dietary cholesterol, as in some cases of hypercholesterolemia , it can play an important role in raising blood cholesterol. It is present in animal fats (butter, lipids in meats and cheeses), and particularly abundant in offal and egg yolk;
• Increase protective antioxidants such as vitamins C , E and beta-carotene , carotenoids, polyphenols: these elements are mainly provided by fresh fruits and vegetables;
• Lose weight if you are overweight , if only by a few kilos only: it is always beneficial for blood constants, and it is sometimes enough to correct excess cholesterol.

• Anti-cholesterol diet: a few daily rules

  In practice, following these priorities means respecting a few simple rules:

  • Replace the butter with a vegetable margarine rich in polyunsaturated fatty acids (and possibly enriched with phytosterols (antioxidants of vegetable origin): studies show that a consumption of 20 g per day of this type of margarine - i.e. an intake of 3 g phytosterols - lowers blood cholesterol levels by an average of 10%);
  • Use either a mixed vegetable oil (type Isio 4),  or 2 oils  : olive oil (or peanut) + sunflower oil (or corn, or walnut), to obtain an optimal balance of fatty acids;
  • Consume low-fat dairy products (skimmed or semi-skimmed milk, low-fat cheeses ) to reduce the intake of saturated fatty acids, while continuing to benefit from their nutrient richness, in calcium and protein in particular;
  • Avoid charcuterie, with the exception of cooked or raw ham (taking care, however, to remove visible fat) and pastries  ;
  • Eat fish if possible 2 to 3 times a week, choose lean meats (always remove the visible fatty parts, avoid "marbled" meats);
  • Do not exceed 2 eggs per week (but the white can be consumed without limitation);
  • Prefer fresh fruits and vegetables (seasonal, or canned, or possibly frozen).

  • Anti-cholesterol diet: which fats to avoid?

    Visible fats

    Beneficial	To avoid
    Peanut oil - Rapeseed oil - Corn oil - Soybean oil - Grapeseed oil - Sunflower oil - Olive oil - Vegetable margarines	- Butter - Cream - Palm - Lard

    invisible fats

    Beneficial	To avoid
    - Avocado - Ham - Fish - Pork (lean) - Poultry	- Beef - Fat cold meats - Fat cheeses - Whole milk - Mutton