The word cholesterol is one that we quickly associate with health problems. People take “cholesterol pills” (statins) and become afraid when high cholesterol levels show up in their blood tests. It seems that cholesterol is a bad thing. However, the relationship between cholesterol and health is not so simple.
Beginning in the early 20th century, doctors began discovering plaques of a waxy substance, cholesterol, on the artery walls of people who had died of heart attacks. Later, in the 1940s, the Framingham Study established a relationship between high blood cholesterol and heart attack risk, while animal studies, particularly rabbits, showed that their arteries were obstructed by a diet high in cholesterol.
The conclusion seemed obvious: eating foods containing cholesterol increased the risk of heart attack. But today we know that the cholesterol contained in the foods we eat does not greatly influence blood cholesterol levels and that we can eat three eggs a day without negative effects. Although there are foods that can help regulate these healthy cholesterol levels, as we will see later.
The relationship between cholesterol and cardiovascular disease has also been questioned. Although there is ample evidence that high blood LDL cholesterol levels increase cardiovascular risk, some people and population segments with high LDL cholesterol levels are not at risk.
Cholesterol is a fat and to circulate in the blood, which is watery, it needs a sort of “raft” made up of proteins. LDL particles have a low protein density compared to cholesterol, while HDL particles have a high protein density. Both are necessary: LDL particles carry cholesterol to cells, while HDL particles remove excess cholesterol and bring it to the liver for elimination. This is why LDL cholesterol is called “bad” cholesterol and HDL is called “good” cholesterol.
Different researchers and studies propose that although LDL cholesterol particles are the ammunition used by the disease to clog the arteries, they do not cause cardiovascular disease on their own. Instead, insulin resistance, inflammation, and oxidative stress appear to be the causes that cause cholesterol to eventually clog the arteries.
Statins, widely used medications around the world, reduce total cholesterol levels, but it has been proven that as long as insulin resistance, inflammation and oxidative stress persist, statins will not reduce cholesterol. mortality significantly.
This leads us to think about prevention through diet. What foods can we eat to prevent cholesterol from causing damage?
Foods that help regulate cholesterol
The Lyon Diet Heart study is one of the most convincing arguments in favor of using diet to prevent cardiovascular disease. One group adopted a Mediterranean diet, with more olive oil and monounsaturated and unsaturated fatty acids. Compared to the control group, myocardial infarction and all-cause mortality improved, although there were no significant differences in LDL cholesterol.
Diets and foods recommended for maintaining acceptable blood cholesterol levels also tend to be, as expected, those that help prevent inflammation, are rich in antioxidants, and help control blood sugar levels, and thus both avoid insulin resistance. Here are some examples:
Oatmeal
Rich in beta-glucans, it is a type of soluble fiber that helps reduce LDL cholesterol levels by forming a gel in the intestine that traps cholesterol and prevents its absorption. Eating oats regularly can reduce the risk of developing cardiovascular disease by maintaining low total cholesterol levels.
extra virgin olive oil
It contains monounsaturated fatty acids and polyphenols, antioxidant compounds that protect arteries by reducing inflammation and oxidative stress. Additionally, this oil can increase levels of HDL cholesterol, known as “good cholesterol,” and improve overall lipid profile.
Almonds
They are an excellent source of monounsaturated fatty acids and plant sterols, which partially block the absorption of cholesterol in the intestine. Its regular consumption has been shown to reduce LDL cholesterol and improve the health of arterial walls, thanks to its vitamin E content, which has an antioxidant effect.
Legumes
Rich in soluble fiber and phytosterols, substances that reduce the absorption of cholesterol at the intestinal level. Additionally, its low saturated fat content and balanced nutritional profile help maintain healthy cholesterol levels and improve overall metabolic health.
Lawyer
This fruit is a source of monounsaturated fatty acids, including oleic acid, which can help reduce LDL cholesterol while increasing HDL cholesterol. It also contains fiber and antioxidant compounds that protect the cardiovascular system.
Oily fish (like salmon and sardines)
They are rich in omega-3 fatty acids, which have anti-inflammatory properties and help reduce triglycerides, a type of fat in the blood that can contribute to atherosclerosis. Omega-3s may also help slightly raise HDL cholesterol levels.
Apples
They contain pectin, a soluble fiber that helps reduce LDL cholesterol by inhibiting its absorption in the intestine. In addition, they are rich in antioxidants, such as polyphenols, which help protect the cardiovascular system from the oxidation of LDL cholesterol, a key step in the formation of plaques in the arteries.
chia seeds
They are a good source of soluble fiber and plant-based omega-3 fatty acids, making them an effective food for lowering LDL cholesterol. The soluble fiber they contain helps reduce cholesterol absorption in the gut, while the omega-3s can reduce inflammation.
Barley
Similar to oats, it contains beta-glucans which help reduce total and LDL cholesterol. In addition, its consumption can improve intestinal health, which contributes to better lipid metabolism and the regulation of blood cholesterol levels.
Oranges
They are rich in vitamin C and flavonoids, which help improve endothelial function and reduce the oxidation of LDL cholesterol. In addition, its content of pectin and other soluble fibers helps reduce the absorption of cholesterol in the intestine, promoting a healthier lipid profile.
In addition to diet, anything we can add to our lifestyle to reduce inflammation and oxidative stress will also help maintain adequate cholesterol levels and prevent cardiovascular disease. In particular, exercising regularly, avoiding tobacco and limiting alcohol consumption, getting enough sleep, in addition to controlling weight and stress, are factors that, if we do not take care of them, can worsen the results of our analyses.
* Darío Pescador is editor and director of Quo Magazine and author of the book the best of yourself Published by Oberon.
