What foods to avoid for cholesterol?

Cholesterol is fat in our body, essential for many functions, but problematic in excess. There are two main types:

1. LDL ( Low-Density Lipoprotein );

2. and HDL ( High-Density Lipoprotein ).

LDL is considered the “bad” cholesterol because it is associated with disorders of heart function. HDL is the “good” cholesterol, because its role is to capture excess cholesterol in the blood and transport it to the liver so that it can be eliminated.
The important information to consider is not so much LDL levels and HDL levels, but the ratio of total cholesterol (LDL + HDL) to HDL cholesterol.

Here we go: let’s get to the heart of the matter. What is best to avoid putting on your plate when you are watching your cholesterol ?

Saturated fats are part of the lipid family. They are so named because they are saturated with hydrogen atoms in their chemical composition. But you don't have to be an expert in organic chemistry to understand that these fats are harmful to our body when they are present in too large quantities in our menus.

Saturated fats are aggravating factors in many cardiovascular problems, because they promote high levels of bad cholesterol.

Saturated fats are found everywhere in everyday products if you're not careful. Among them, we find:

1. butter ;

2. cream ;

3. meat ;

4. and the whole charcuterie stand.

Of course, all of these foods are delicious, so it's more about consuming them consciously, without overdoing them, than banning them completely from your plate.

In the food industry, it is common to add hydrogen to fatty acids to make hydrogenated fats. These processed fatty acids are not much better for your health than their natural counterparts seen above.

Too frequent consumption of these hyper-processed industrial products has an impact on LDL cholesterol levels (the bad one, remember! 😉)

Once we are aware of these practices, we try to avoid putting these products on our plates. It's about :

1. industrial pastries and cakes;

2. prepared dishes.

Here again, let's be moderate. The best thing is to check the product labels before adding them to your shopping cart.

No, but then, if we take all that off our plates, what do we have left???

Don't worry, it's not about eating seeds and salad! But rather change your eating behavior by replacing these foods to avoid for cholesterol with others that are just as tasty, but less harmful.

They are called good fats. These are those which promote good cholesterol, HDL, which eliminates bad fats.

Unsaturated fats are so named because they are unsaturated in hydrogen atoms. This difference in structure is crucial. Thanks to it, unsaturated fats are more easily consumed by the body and less stored in fatty tissues. They promote good cholesterol, the one that fights the bad one. (It feels like we're in a superhero movie, don't you think?)

To benefit from all the benefits of super unsaturated fats, you need to know where to find them. In vegetable oils: olive, coconut, flax oil.

Do you already know all the benefits of omega 3 ? We often praise their merits, but rightly so, because they are part of these famous unsaturated fatty acids.

So, add to your menus: avocado, nuts, sardines, salmon, mackerel.

The idea is to change your habits a little by eliminating foods to avoid for cholesterol. You can replace the butter and cream with oil. Eat a little more fish while reducing your meat consumption.

These good eating habits also reduce the risk of your bad cholesterol levels increasing.

A makeover directly accessible from your plate!

Soluble fiber binds to bile acids in the intestine, to facilitate the excretion of cholesterol. Fiber prevents dietary cholesterol from entering the bloodstream, which reduces LDL levels.

Here is a list of fiber-rich foods ready to help you avoid cholesterol:

1. artichokes, broccoli, carrots;

2. apples, berries, pears, plums;

3. lentils, chickpeas, red beans;

4. oats, barley, quinoa;

5. flax seeds, chia seeds, almond.