We often hear that cholesterol is unhealthy and should be avoided. As a result, we pay close attention to the words written on the labels of the oils and food products we consume. But that’s not enough to avoid it: it’s essential to be able to identify it correctly. Would you like to adopt an anti-cholesterol diet? This article is for you.

What is cholesterol?

Cholesterol is a lipid. It is one of the fats that play a key role in the functioning of organic cells. As it is essential for cells, it needs to move through the body, via the blood, to reach them. To do this, it uses two transporters: High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL): High Density Lipoproteins (HDL) and Low Density Lipoproteins (LDL).

The origin of bad cholesterol?

When you read “bad”, the question that immediately springs to mind is: is there such a thing as good cholesterol? The important thing to remember is that there aren’t two.

“Cholesterol” refers to a single molecule. But to travel through the bloodstream and reach the cells where they will be used, they are helped by transporters, HDL and LDL, which according to their roles and concentrations in the blood determine the terms “good” or “bad”.

Cholesterol is produced, in part, by the liver and, thanks to HDL and LDL, regulates its proportion in the blood. High Density Lipoproteins (HDL) collect excess cholesterol and return it to the liver, where it is transformed before being eliminated: HDL-cholesterol is the “good” cholesterol. Low Density Lipoproteins (LDL) transport cholesterol from the liver to all cells. When LDLs malfunction or are in excess, blood cholesterol levels rise. As a result, it accumulates on the walls and forms plaques that gradually clog the arteries, potentially increasing the risk of cardiovascular disease. This is why LDL-cholesterol is called “bad”.

The role of cholesterol

Cholesterol is an essential component of cell membranes. It contributes to their stability and the maintenance of their structures by forming the membrane bilayer.

It stiffens the membrane by preventing fatty acids from crystallizing, and reduces membrane permeability to water-soluble molecules.

Where is cholesterol found?

The body’s cholesterol intake comes primarily from the liver (which manufactures cholesterol) and secondarily from our diet (one-quarter). Some of the foods we eat are sources of cholesterol, particularly animal products at widely varying levels (meat, offal, dairy products, shellfish, fish, eggs, cheese, etc.). The table below shows the proportions of cholesterol per 100 grams for each of these elements:

Feed Cholesterol content (mg/100 g) Feed Cholesterol content (mg/100 g)
veal brain 2200 calf sweetbread 225
egg yolk 1 560 cream 124
mutton or veal kidneys 380 chicken 90 à 100
pork kidneys 365 cheese 50 à 100
pork liver 340 veal 84
veal liver 314 whiting 77
beef liver 265 beef 67
Butter 260 fish 60 à 70

How to regulate cholesterol levels?

Excessive consumption of saturated fatty acids in animal products, stress, genetic predisposition, certain illnesses (kidney disease, hypothyroidism) and the use of certain medications all contribute to an increase in blood cholesterol levels. Smoking reduces the level of DHL transporters in the blood (an opportunity to stop smoking). Smoking, excessive alcohol consumption, hypertension,
diabetes
smoking, excessive alcohol consumption, hypertension, diabetes, overweight and a sedentary lifestyle are all factors which, combined with excess cholesterol, exponentially increase cardiovascular risk.

These foods (from the table above) are regular components of the dishes we cook. It might be hard to go without. So here are a few points to help you eat better every day:

Eat foods rich in antioxidants

We find it hard to do without these foods, which can add extra cholesterol to our bodies, but we can help the body assimilate them easily by eating fruit and vegetables. Don’t skimp on it, when you have the opportunity to use it. Get into the habit of eating at least three to five fruits a day.

Foods rich in antioxidants (garlic, avocados, legumes, dates, mint, etc.) delay oxidation and absorb cholesterol. In this way, they prevent accumulation on artery walls, which can lead to cardiovascular disease.

Limit consumption of saturated fatty acids

Consuming antioxidant-rich foods is important, but it must be accompanied by limiting or reducing consumption of saturated fatty acids. These raise LDL cholesterol levels. They come from butter, animal products (meat, eggs, cheese, whole milk), but also from pastries (pain au chocolat, pain au lait, pain aux raisins, croissant, etc.) and cakes, as well as cookies, ready-made meals, etc.

Use vegetable oils

For a good balance between vegetable and animal fats! Consumption of certain vegetable oils increases good cholesterol. For cooking, use olive oil, soybean oil or wheat germ oil. These oils are rich in unsaturated fatty acids.

Margarine instead of butter

When you have high cholesterol, it’s best to use margarine for your meals. Some vegetable margarines are rich in polyunsaturated fatty acids and may be enriched with phytosterols (antioxidants of plant origin): studies show that a daily consumption of 20 g of this type of margarine can lower blood cholesterol levels by an average of 10%.

Butter is rich in vitamins A and D, unlike margarine.

Low-dose alcohol

Studies show that consuming alcohol in small doses – one or two glasses – can raise good cholesterol levels. Be careful, however, not to exceed two glasses a day for men and just one for women. Don’t forget that wine, beer and all other alcoholic beverages are very high in calories, and excessive consumption can quickly become extremely harmful.

Weight loss

A higher-than-normal body mass can contribute to an increase in bad cholesterol levels. Losing weight lowers this rate, but only for the sake of better health. It’s vital not to have below-average body mass either.

Physical activity

If you often remain stationary and don’t engage in any physical activity, you should be aware that this can lead to an increase in cholesterol. So here’s a good reason to set a good schedule in your diary to practice a sport of your choice, lasting from 45 minutes to an hour, as often as possible. You’re used to taking the elevator, now take the stairs.

In fact, regular physical activity (walking, exercise, etc.) is very useful for increasing DHL levels, lowering blood cholesterol and improving vascular protection.

Our diet plays an essential role in our good health. We need to make sure we take steps to ensure that it’s a win-win situation. Eliminating or reducing cholesterol through a cholesterol-lowering diet and physical activity contributes to a healthy lifestyle.