Good anti-cholesterol eating habits

High blood cholesterol increases the risk of cardiovascular disease, including heart attack. Heart disease is the leading cause of death in France.

The cholesterol-lowering diet is based on a healthy and balanced diet, so that following such a diet cannot harm health and may be suitable for everyone. This plan is based on two elements:

• the reduction of bad saturated fats in favour of good unsaturated fats, 
• a high intake of fibre, therefore fruits, vegetables, pulses and whole grains.

Why do a suitable diet to lower your cholesterol?

Researchers at the University of Toronto in Canada have developed a diet that can lower our cholesterol by about 20%, almost as much as traditional drugs. 

This diet is essentially aimed at reducing the consumption of saturated or "trans" fats in favour of unsaturated fats. It is low in salt and includes foods high in fibre.

What fats should you avoid for bad cholesterol?

Saturated and "trans" fats increase total cholesterol as well as "bad" cholesterol or LDL, promoting the development of cardiovascular disease. These fats are mainly of animal origin. However, there are exceptions, such as coconut and palm oil. To reduce cholesterol, they need to be replaced with unsaturated, healthier fats.

Cholesterol-lowering foods

• Almonds: Almonds are rich in protein, calcium, vitamin E and arginine, the amino acid that protects the heart.
• Green vegetables: They are rich in antioxidants and vitamin B9.
• Oatmeal: Its soluble fibre helps lower cholesterol.
• Spreads enriched with plant sterols: They decrease the absorption of cholesterol by the digestive system.
• Salmon and tuna: Rich in omega-3, they reduce inflammation and the risk of cardiovascular disease.
• Whole grains, seeds and legumes: Rich in fibre, vitamins and minerals, they are packed with essential fatty acids, antioxidants, phytoestrogens and phytosterols.
• Citrus: They contain carotenoids, flavonoids, terpenes and phytosterols.
• Olive oil: It is rich in monounsaturated fats, good for the heart.
• Lean meat: It is satiating and contains small amounts of omega-3.
• Soy: It contains high-quality protein and lowers cholesterol.

How to change your eating habits to fight cholesterol

• Here are some simple tips to help you regulate your cholesterol levels.
• Remove the apparent fat from the meat before cooking.
• Do not eat the skin of the chicken, which is very oily.
• Choose light-libed dairy products.
• Buy lean and 5% MG minced meat.
• As much as possible, eat the fruit with its skin, for a better fiber intake.
• Use unsaturated healthy oils, such as olive, rapeseed, walnut, sunflower and peanut oils.
• Eat fish, including oily fish, 2 or 3 times a week.
• Eat 1 handful of oilseed dried fruit several times a week.
• Eat at least 2 servings of whole grains every day, especially oatmeal.

What foods contain cholesterol and are healthy?

Unlike foods high in saturated fats, cholesterol-containing foods, such as seafood or eggs, do not increase cholesterol because they contain little fat. But most of us don't consume enough of them to make them a problem.

But beware, not all organisms react in the same way to eggs: only a third of the population has an increase in cholesterol levels after eating this food, especially people with high cholesterol. In this case, you should not eat eggs more than 3 times a week. 

Why are omega-3s said to be good for the heart?

Omega-3s, found for example in oily fish, do not lower cholesterol, but promote heart health by regulating its beats, reducing triglycerides and thinning the blood.

What is the point of spreads enriched with plant sterols?

Plant sterols are natural vegetable fats that lower cholesterol by reducing its absorption through the digestive system, which increases the amount of cholesterol eliminated by the body. 

Studies show that to get a result, you have to consume 2 g of plant sterols per day, which is the amount found in 25 g of enriched spread. For better results and a significant reduction in cholesterol, however, it should be consumed on a regular basis.