If blood tests have shown cholesterol levels that are too high, what can be done to limit the damage? To begin with, you can change your eating style. The choice of certain foods in fact favors the elimination of LDL cholesterol, also called “bad cholesterol”, and becomes a weapon to combat hypercholesterolemia.
Green light to cereals, legumes and vegetables: these foods, in fact, do not contain cholesterol and help to reduce the levels of excess. Vegetables rich in fiber also contribute to reducing the absorption of dietary cholesterol in the intestine. In the case of high cholesterol it is therefore good to consume normal portions of cereals, preferring wholemeal ones to processed ones, and of legumes, taking the latter at least 2-4 times a week. Whole grain bread, pasta and rice are therefore recommended, as well as spelled, oats and barley. Make way for fruit and vegetables, not forgetting to include 2-3 portions of vegetables and 2 of fruit in the daily menu.
Fish is welcome. Consumption at least 2 or 3 times a week is recommended for those with high cholesterol problems thanks to the particular composition of its fat. However, it should be remembered that grilled, foil or steamed cooking is to be preferred, while frying is to be avoided. As for the consumption of molluscs and crustaceans, it must not exceed once a week.
Little oil and the good one. Saturated fats of animal origin cause an increase in cholesterol levels, while unsaturated fats of vegetable origin are able to reduce it. Therefore, butter, lard and lard should be avoided in favor of polyunsaturated or monounsaturated vegetable oils, such as extra virgin olive oil.
Both red and white meat can be eaten freely. However, lean cuts are preferred. Always remembering, before cooking, to eliminate visible fat and to skin the poultry.
Less fat is better: it is good to limit the consumption of sausages, cheeses and eggs to a minimum, which contain quite high amounts of fat and negatively affect the cholesterol level. Prefer skimmed or semi-skimmed milk to whole milk.
As for cooking methods, those without the aid of added fats should be preferred – such as boiling, steaming, microwave cooking or grilling – and the use of frying in a pan or in the deep fryer is discouraged.