Our body needs cholesterol to function well, as it is responsible for producing a large part of our hormones, such as thyroid and sex hormones, as well as those from the adrenal glands. However, having too much cholesterol in the blood, especially LDL or "bad cholesterol," can put cardiovascular health at risk, since this type of fat can stick to the walls of the arteries, narrowing and even blocking them.
Types of cholesterol
There are two types of cholesterol that we all know: HDL or "good cholesterol," which is responsible for transporting cholesterol from other parts of the body to the liver to be destroyed and eliminated; and LDL or "bad cholesterol," which transports this type of fat from the liver and intestine to tissues, cells, blood vessels, the heart, the brain, and other organs, which can cause coronary heart disease and health deterioration.
What is good for cholesterol?
There are some measures we can take to lower bad cholesterol and raise the good kind, including the consumption of certain foods to lower cholesterol, a healthy lifestyle, and regular physical activity.
For example:
Reduce saturated fats found in red meats or full-fat dairy products by replacing cow's milk with plant-based drinks such as almond or coconut milk.
Eliminate trans fats or foods that include partially hydrogenated vegetable oil.
Increase your intake of soluble fiber (psyllium, oats, beans, Brussels sprouts, apples, and pears).
Consume whey protein: it reduces LDL cholesterol, total cholesterol, and blood pressure.
Engage in regular physical activity.
Decrease the consumption of refined flours or what we call simple carbohydrates, as these have the ability to turn into bad fats like triglycerides.
Quit habits such as smoking or excessive alcohol consumption.
Swap saturated fats for poly- or monounsaturated fats such as nuts (almonds, peanuts, walnuts); increase your consumption of fish like tuna; avocados, and seed oils)
By: Vanesa Villa – Content Analyst, Laboratorios Funat.
Reviewed by: Nutritionist-Dietitian Team – Line Specialists, Laboratorios Funat.