To prevent the arteries from clogging, containing diabetes and protecting yourself from “bad cholesterol” is essential. Against the latter, the Mediterranean diet has proven itself: it reduces the risk of cardiovascular disease by up to 25%.
Consumed in excess, they promote the increase in LDL-cholesterol.
– Fried: at most once a week.
– Butter : to reserve for the morning bread.
– Cheese : a daily portion (30 to 40 g), to be completed with yogurts or fromage frais made from semi-skimmed milk.
Focus on “unsaturated” fats
“Unsaturated” fat helps lower LDL cholesterol.
– Olive oil : in a dish, 1 to 2 tsp. coffee per person.
– Fatty fish: 2 times per week. Herring, mackerel, sardine… Small preferably.
– Sunflower, grape seed and sesame oils: to limit. The omega 6 they contain can give rise to pro-inflammatory compounds.
Limit processed industrial products
Industrial products often include palm oil high in saturated fat, or sunflower oil which provides too much omega 6. If they contain “partially hydrogenated” fat, they can increase LDL cholesterol and make lower “good cholesterol”.
– Home cooking, by limiting itself to basic, uncooked foods.
– Choose the product with the least amount of saturated fat and additives if we are led to buy ultra-processed.
They provide fiber, some of which are called “soluble”, which reduce LDL-cholesterol by trapping part of the fat from meals in the digestive tract, but also phytosterols which help reduce the assimilation of cholesterol and nutrients. antioxidants, vitamins C and E, beta-carotene, polyphenols, etc., which contribute to the prevention of atherosclerosis.
– 5 servings per day of fruits and vegetables. If you also have a high blood level of triglycerides, priority to vegetables without exceeding 2 fruits per day.
– Dried vegetables : 2 to 3 times a week, for their good proteins.
– Whole grain products: rye bread, cereal bread, brown rice… Their fiber content is 2 to 3 times higher than refined foods.
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Article published in the issue Femme Actuelle Hors-série Santé of October 2020