Cholesterol is a fat molecule found in our blood, most of which is produced by the body itself, but a percentage of it is absorbed through our daily diet (10-20%).
Cholesterol is essential for our body as it is present in all cell membranes, is fundamental for the synthesis of vitamin D and bile, and acts as a precursor for the formation of steroid hormones, such as sex hormones (e.g. testosterone and oestrogen) and corticoid hormones (e.g. cortisol).
Cholesterol is present in the blood in various forms. In order to be transported in the blood, it is bound to proteins: LDL cholesterol, known as “bad” cholesterol, takes its name from the LDL transport proteins that carry it to the cells. HDL cholesterol, or “good” cholesterol, is transported by HDL proteins, which carry it to the liver, whose job it is to dispose of it. If the balance between LDL and HDL is adequate, everything works perfectly: the cells receive the cholesterol they need and the rest is promptly disposed of by the liver.
The optimal cholesterol values indicated as "desirable" are the following:
- Total cholesterol: up to 200 mg/dl;
- LDL cholesterol: up to 160 mg/dl in people who do not have any cardiovascular risk; up to 130 mg/dl for those at risk;
- HDL cholesterol: above 50 mg/dl.
Cholesterol levels can be controlled through diet, but also through a healthy lifestyle and regular physical activity.
You can start by making your lifestyle more active (walking or cycling, parking your car further away from your destination, taking the stairs, etc.) or by exercising at least three times a week for about an hour. Choose aerobic sports, i.e. moderate-intensity, long-duration activities such as cycling, aerobics, walking, swimming, etc.
The cornerstones of nutritional therapy consist first of all in the normalization of body weight and abdominal circumference (< 92 cm in men and 80 cm in women).
From a practical point of view, we can follow these guidelines:
- Reduce your consumption of simple sugars and refined carbohydrates; choose whole grains such as barley, spelt, brown rice, quinoa, red rice, etc.
- Moderate your salt intake: do not exceed 5 g of salt per day, paying attention to all preserved foods that contain it (sausages, stock cubes, etc.).
- Consume 5 portions of fruit and vegetables a day. In fact, fiber slows the assimilation of fats and sugars in the intestine, thus avoiding the spikes in blood sugar and insulin that lead to a higher production of endogenous cholesterol.
- Use legumes: chickpeas, beans, peas, broad beans, lentils, grass peas, lupins... They can be used as an alternative to pasta due to their carbohydrate content, but also combined with cereals as a single dish.
- Limit your consumption of saturated fats, particularly hydrogenated fats and trans fats, by reducing your consumption of fatty meats, sausages, cured meats, industrial desserts and processed and preserved foods.
- Increase your consumption of essential unsaturated fats found in oily fish (such as herring, sardines and mackerel), nuts, avocados, olives, extra virgin olive oil and flax seeds.
- Eggs are allowed, preferring organic ones.
- Vary your diet throughout the week, trying not to skip meals.
- Prefer mainly steamed or grilled cooking but occasionally frying can also be used, which has the function of stimulating the liver and the production and secretion of bile, which contributes to the elimination of cholesterol. Use it in combination with draining vegetables such as fennel, escarole chicory...
The following can be used to season food:
- Whole sea salt
- Gomasio
- Miso
- Spices and herbs
- Extra virgin olive oil
- Lemon juice, vinegar
Some examples for a daily menu:
- Breakfast: 2 slices of rye bread with ricotta cheese and sugar-free jam; Greek yoghurt with oat flakes and almonds or walnuts; bread with 100% almond cream.
- Lunch: wholemeal pasta with tuna and peas, mixed salad (dressed with oil, salt and vinegar or lemon juice); brown rice or spelt with rocket, chickpeas and cherry tomatoes, carrots with dip; fish (sea bass, sea bream, perch, cod, etc.) with rye bread, mixed salad.
- Dinner: zucchini omelette, multigrain bread; grilled chicken breast, baked potatoes and seasonal cooked vegetables; primo sale or fresh goat's cheese, mixed salad (dressed with oil, salt and vinegar or lemon juice), millet or quinoa patties.
The final advice is to consult a nutritionist-biologist who can recommend the specific nutritional plan best suited to the individual's needs.
(Article by Dr. Giulia Daniotti)
