Did you know that cholesterol is a lipid produced naturally by the body Naturally, yes, and also essential for our body. But, our eating habits greatly influence the cholesterol level in our blood. High cholesterol is the main factor coronary heart disease, heart attack and stroke.

There are 2 main types of cholesterol in the blood, HDL, high density, and LDL, low density. It is the latter that we must pay attention to. LDL, commonly known as bad cholesterol, when present in too much can form plaques and fatty deposits on the walls of the arteries. You will understand that if fatty deposits are found there, they can prevent blood from reaching the brain and heart.r.

HDL, on the other hand, is nicknamed the good cholesterol because it helps remove excess cholesterol from our bodies.s.

Our diet can play an important role in lowering the level of cholesterol, and in particular bad cholesterol. On the one hand, it is not just the amount of fat that affects blood cholesterol levels. Added sugars have a good impact on our bad cholesterol, and a fat-free diet is not a good solution either. Good fats are essential for the proper functioning of our body.

Here's what to focus on when working to lower LDL cholesterol.

Foods to Avoid for Lowering Cholesterol

The worst sources of bad fats are those with saturated fats or trans fats.

• Trans fats are found in partially hydrogenated margarines, fried foods, in many crackers, store-bought chips, cookies, store-bought cakes and pastries, etc.
• Saturated fats, for their part, are found in processed foods, fatty meats (ex: bacon, sausages, poultry skin), whole dairy products (cream, whole milk, cheese, butter). We will not tell you to stop consuming the wonderful cheese from the cheese maker.Rather, we will suggest this: in general, we should limit our consumption of saturated fat to less than 7% of the total calories of our day (so 14g or less per day). for a diet of 2000 calories per week).s).
• Added sugars are also harmful to our body. We are talking about sugars here that do not provide any nutritional benefit to our body. Added sugars act quickly in the body, unlike natural sugars (eg from fruit) which are absorbed slowly.

Added sugars, when consumed, immediately raise the body's insulin levels. At the same time, LDL levels rise to help convert these sugars into fat.

As for it, dietary cholesterol, the one we find in meat, poultry, eggs, basic dairy products, has a lower impact on our cholesterol level.

Foods to Eat to Lower Cholesterol

Eat more omega-3 fatty acids (a type of heart-healthy polyunsaturated fat)

• Alpha-linoleic acid (ALA) is found in canola and soybean oil, nuts and flax seeds. Flax seeds must be crushed or crushed for ALA to be absorbed.
• EPA and DHA are found in fatty fish, such as salmon, mackerel, tuna, and sardines. These omega-3 fatty acids are the healthiest for the heart. Aim for a minimum of two servings of fatty fish per week.
• Fish Oil Supplements: If you are not eating fish, it is recommended that you consume 1 gram of combined EPA and DHA per day from fish oil or plant-source supplements (See:Omega 3 Supplements).

The following table explains the different types of lipids and their effect on cholesterol levels. You can use it as a cheat sheet to select the types of fat to include in your diet.

The impacts of different types of fat on cholesterol

Eat more fiber

There are two types of fiber: soluble and insoluble. Soluble fiber is what helps reduce bad cholesterol levels.

It is good to eat 25 to 30 grams of fiber each day. If you don't eat a lot, be sure to slowly increase your fiber intake and drink plenty of water to avoid gas and bloating.

Fruits, vegetables,dried fruit, whole grains and legumes are great sources of fiber. Vegetables with a lot of soluble fiber include broccoli, Brussels sprouts, beans and green peas, carrots, acorn squash, eggplant, etc. Fruits rich in pectin, such as apples, oranges, grapefruits, strawberries, pears, etc. also are rich in soluble fiber.

You get a craving Think about a handful of nuts, low fat cheese, humus, along with some vegetables, dried fruit or fresh fruit..

Also increase your fiber intake by mixing ground flax seeds, oat bran or rice bran in cereals and muffins.

When thirst takes you

Since sugar should be avoided, try carrying around a bottle of water, or drink a glass of low fat milk. Try as best as possible to avoid carbonated drinks, sugary drinks, flavored coffees or teas, or fruit juices (yes, 100% pure juice is very high in sugar, and fruit will be a much better source of fibers).

When eating to lower your cholesterol, it is often helpful to think about what to add to your diet rather than what to remove. Focus on adding lots of healthy fats, fruits, vegetables, whole grains, and lean protein and be prepared to see improvement over time!

Note: If your cholesterol is high, your doctor or a nutritionist may have recommended that you limit your intake of certain foods that are high in cholesterol. Their recommendations are important to follow, because everyone is different.

References:

1. https://www.coeuretavc.ca/maladies-du-coeur/risque-et-prevention/affections-qui-sont-des-facteurs-de-risque/taux-eleve-de-cholesterol
2. https://www.msdmanuals.com/fr/accueil/les-faits-en-bref-troubles-hormonaux-et-m%C3%A9taboliques/troubles-du-cholest%C3%A9rol/cholest%C3%A9rol- % C3% A9lev% C3% A9query = cholest% C3% A9roll 

 Article written by Audrée Hogue