is a problem that affects many people. Cholesterol is a fat that is only partially synthesized by the body. In fact, most of the cholesterol present in the blood is introduced with the diet. This is why it is important to adopt a healthy diet that is able to regulate the level of high cholesterol in the blood .
What are the normal cholesterol values
To determine the optimal level of cholesterol in the blood, various factors must be taken into account, such as body weight , age and gender. For an adult the value considered normal, that is the optimal concentration in the blood, is between 140 and 200 mg / dl . If the value exceeds this threshold, there is a risk of having a concentration that is too high, with harmful consequences for the health of the blood vessels and for the heart.
High cholesterol can alter many physical conditions of the body, complicating the general state of health. In particular, a high level can generate:
- Hypertension: Also known as the “Silent Killer”, hypertension is a problem that affects about 20% of the population and negatively affects the health of the cardiovascular system.
- Atherosclerosis: This disease affects the arteries and manifests itself through a stiffening of the arterial walls which can cause strokes and heart attacks in the most severe cases .
Diet against hypercholesterolemia
To help the body reduce the level of bad cholesterol in the blood it is good to adopt a healthy lifestyle, practicing sports , and adopt a specific diet . Foods to prefer:
- Vegetables: foods of plant origin do not contain cholesterol. Furthermore, green leafy vegetables contain little fat and regulate the absorption of lipids and carbohydrates in the intestine .
- Legumes: excellent meat substitutes, legumes are rich in proteins, carbohydrates and insoluble dietary fiber. Soy in particular acts on the production of cholesterol in the liver, regulating it.
- Extra virgin olive oil: unsaturated oils of vegetable origin, such as olive oil, have significant beneficial effects on the body, including the reduction of LDL cholesterol in the blood .
- Blue fish: thanks to its Omega 3 content, blue fish is useful against high cholesterol , but also to regulate the level of triglycerides . Herring, anchovies, tuna, sardines, bonito: choose the ones you want, but avoid frying and fatty cooking.
Foods to avoid:
- Molluscs and crustaceans: Unlike blue fish, molluscs and crustaceans are foods particularly rich in cholesterol. Better not to overdo it.
- Cheeses and dairy products: especially those that are too seasoned, cheeses are very loaded with saturated fats that raise the level of cholesterol in the blood. Better to avoid butter and lard as well
- Eggs: the yolk is loaded with cholesterol, while the egg white is completely devoid of it. If you have to eat eggs, it is better to eat only the white.
- Alcoholic beverages: alcoholic beverages increase the level of cholesterol, triglycerides and complicate the activity of the liver.
Natural supplements to regulate the level of high cholesterol
Fermented red rice is obtained from the fermentation of rice thanks to the use of particular mushrooms that give it its typical reddish color. It is a natural supplement that allows you to keep the high cholesterol level under control .
Omega 3 – based supplements are also very important for our body: they intervene in numerous processes of our metabolism and our body can reap numerous benefits by taking the right quantities. In fact, fish oil is the main natural source of EPA and DHA. The daily intake of Omega 3 contributes tomaintenance of normal blood triglyceride levels, normal heart function , maintenance of normal brain function and maintenance of normal vision .
However, remember that it is necessary to adopt a healthy lifestyle and an adequate diet if you want to promote the well-being of the organism.