In this article you will discover the common mistakes that bring cholesterol beyond the recommended values ​​and above all what measures to take to lower it naturally.

How to fight high cholesterol

The production of cholesterol occurs for 80% at an endogenous level (that is, it depends on our organism) and only for 20% at an exogenous level (therefore linked to ‘supply).

Cholesterol levels are measured with routine tests.

To prevent the risks of serious diseases such as cardiovascular, according to the Istituto Superiore di Sanità, values ​​of 200 mg / dl total should not be exceeded, keeping below the threshold of 100 mg / dl for LDL cholesterol ( above 50 mg / dl for HDL cholesterol).

A healthy and balanced diet does not involve hypercholesterolomy, but due to our increasingly disordered habits, and based on a hectic lifestyle, it is possible to exceed in the consumption of foods that promote high cholesterol, first of all acids trans fats, sugars and hydrogenated fats.

Furthermore, the absence of physical activity can lead to overweight, increasing the risks deriving from the consumption of high-calorie foods.

Concrete actions to reduce cholesterol without drugs

Here are some healthy habits you can observe to lower cholesterol naturally. Let’s start with what you shouldn’t eat with high LDL cholesterol.

Eliminate frying and industrial products

Trans fats are now in the sights of the WHO, which aims to eliminate them by 2023.

Here’s what should NEVER be on your shopping list.

• margarine (spreadable and non-spreadable)
• partially hydrogenated vegetable oils
• refined vegetable oils
• sweet pastries and snacks, pretzels and snacks
• fillings for brioches and icings for industrial cakes
• fried potatoes and frozen breaded products
• fast food products fried in hydrogenated oils
• packaged sausages
• bouillon cubes

Eliminate added sugars

In case of high cholesterol, another advice to follow carefully is to immediately eliminate the intake of added sugars, limiting the total consumption of sugar (mainly the sucrose present in sweets, drinks sodas and industrial snacks, ketchup sauce and spirits).

• White flours giving preference to wholemeal pasta and bread.
• Non-brown rice
• Fruit juices
• Carbonated drinks
• Candies and sweets
• Aperitifs and alcoholic drinks
• Fruit in syrup and dehydrated
• Non-wholegrain breakfast cereals (same for rusks)

Limit animal fats

The biggest and most common mistake people make in trying to lower their blood cholesterol levels is to completely eliminate fats of animal origin. Eliminating eggs, milk, red and white meat altogether is a mistake and is not part of a balanced scheme, but choices can be made.

Drink skim milk

Skimmed milk has a fat concentration of less than 0.3% and 2 mg of cholesterol in 100 ml, therefore undoubtedly preferable to whole milk which reaches 11% mg.

Use EVO oil

Extra virgin olive oil is a healthy condiment, not to be missed in the diet, rich in polyphenols and vitamin E, which thanks to their antioxidant action can significantly reduce the risk of atherosclerosis.

Don’t miss out on omega-3 fatty acids

Omega-3 fatty acids, present in fish and seeds (including dried fruit), have an antioxidant action and lower bad cholesterol levels. They can be integrated with supplements, following the instructions of your doctor or nutritionist.

Coenzyme q-10 is a molecule that oversees numerous chemical reactions. Ongoing research aims to prove its effectiveness in lowering cholesterol.

Consume more soluble fiber, contained in fruits and vegetables, legumes and whole grains

Soluble fibers are able to control cholesterol and blood sugar, as they reduce the intestinal absorption of lipids and some carbohydrates, which are then eliminated with defecation.

Changing your lifestyle

Lifestyle in general greatly affects the control of cholesterol levels. In addition to improving the quality of your diet and increasing the physical activity performed, here are other valuable tips that undoubtedly contribute to lowering your level of cholesterol in the blood flowing through your arteries.

• Stop smoking now. Think that it takes at least a year to lower the risk of a heart attack by 50%, compared to a non-smoker
• Keep your weight under control. The extra pounds immediately raise the levels of bad cholesterol in the blood, with all the consequences of the case.
• Eliminate alcohol, limiting it if necessary to the classic glass of red wine per meal. Don’t drink in case.

Nutrition is the starting point for keeping cholesterol under control, but don’t go into self-made diets. Instead, apply intelligent principles, such as those contained in the video ” The timing of nutrition “.