O cholesterol it is an insoluble lipid, which, when in excess, is responsible for some cardiovascular diseases. This lipid plays important roles in our body, such as manufacturing vitamin D, producing sex hormones and participating in cell growth and regeneration. “We cannot live without cholesterol,” explains Raul D. Santos, cardiologist at the Center for Preventive Medicine at Hospital Israelita Albert Einstein (HIAE) and associate professor at the UPS Faculty of Medicine.
There are two types of cholesterol: good cholesterol and bad cholesterol.
Good cholesterol also called HDL (high density lipoproteins - High-Density Lipoproteins)it is good for the body and protects it, as it collects all the bad cholesterol deposited in the blood vessels, and is later eliminated by the liver.
Bad cholesterol, also called LDL (Low Density Lipoproteins - Low-Density Lipoproteins), is deposited on the walls of the arteries, making them narrower, which makes the passage of blood difficult and can lead to clogging of the artery. Cholesterol is associated with being overweight, poor diet, diabetes, high blood pressure and smoking.
According to Professor Raul, genetics is the determining factor for the presence of excess cholesterol. A person may have a high-fat diet and their LDL level may be low, as the liver is able to eliminate excess cholesterol correctly. On the other hand, people who have a balanced diet can have a high LDL level, because the liver is not able to excrete fats well. For this reason it is wrong to say that only obese people have high cholesterol.
Both HDL and LDL are part of our body, with 70% of good cholesterol being synthesized, while 30% is acquired in the diet. There are foods that, in addition to fighting bad cholesterol, also increase the level of good cholesterol in the blood, being allies of people who suffer from excess LDL.
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The consumption of soluble fibers found in the bran oats, beans, peas, citrus fruits and apples lowers the level of LDL in the blood.
strawberry and cherry fight free radicals, which makes the cardiovascular system work better.
the consumption of red grape, apple and broccoli helps to increase good cholesterol by containing a large amount of quercetin, a flavonoid found widely in the plant kingdom, with antioxidant and free radical scavenging activity.
Purple and red fruits they have anthocyanins, a substance with antioxidant action and an important contribution to the circulatory system.
THE aubergine, as it has a high fiber content, it helps to reduce the fat that circulates in the blood. It is rich in flavonoids and antioxidants, substances that hinder the formation of fatty plaques on artery walls.
O olive oil and avocado have monounsaturated fat, very beneficial for the heart, in addition to increasing the level of good cholesterol and decreasing the level of bad cholesterol.
Sardines, salmon and tuna are foods rich in omega -3, which inhibit the formation of platelets and blood clotting, preventing cardiovascular disease. In addition, its consumption enables the control of cholesterol and triglycerides.
The best way to fight bad cholesterol is to keep common sense at mealtimes, avoid the consumption of saturated fats. and trans fats, prefer vegetable oils for cooking and avoid the consumption of red meat, especially meat greasy.
Paula Louredo
Graduated in Biology
Would you like to reference this text in a school or academic work? Look:
MORAES, Paula Louredo. "Foods That Fight Bad Cholesterol"; Brazil School. Available in: https://brasilescola.uol.com.br/saude/alimentos-que-combatem-colesterol-ruim.htm. Accessed on June 27, 2021.