How to lower Cholesterol

Prestige issue 252-253, July August 2014

Diet                  by Carine Chaccour

Cholesterol is a fatty yellow substance in the blood and is also found in foods of animal origin. Note that cholesterol is considered essential for the regeneration of cells, for the manufacture of vitamin D from the sun, for the work of hormones and more specifically estrogen and testosterone and for the adhesion of cells that protect the memory. Despite its importance in several mechanisms, high levels of blood cholesterol (LDL) is too harmful to the health of the individual.

Elevation causes

of blood cholesterol

Bad eating habits: excessive consumption of high-fat meat as animal products, whole milk, eggs, butter, margarine, yellow cheese raise the level of LDL in the blood.

Lack of sports: walking, biking or any sport raises the good cholesterol in the blood known as HDL.
Age and gender: after reaching the age of 20, cholesterol begins to rise naturally in the human body, especially in men. In women it begins to rise               after menopause due to declining estrogen levels.

The hereditary factor.

Smoking: smoking lowers good cholesterol (HDL). Some diseases such as chronic renal failure and hypothyroidism (untreated) cause high                             cholesterol.


High cholesterol is not accompanied by any symptoms. When symptoms occur, the arteries have already lost 75% to 90% of their functionality!!                   Hence the need for a lipid profile every 3-6 months for people at risk.

How to fight Cholesterol?

First, it is advisable to follow a strict diet (high fiber foods such as legumes, fruits and vegetables, fish and chicken instead of grilled red meat) and practice sport and this prior from resorting to drugs.
Some foods have the power to lower cholesterol. Here are a few:

*Oat bran: in addition of helping to lose those extra pounds gently but effectively, oat bran brings other health benefits. At first it is a dietary supplement that helps take care of the most important muscle of the body that is none other than the heart. Oat bran also lowers cholesterol.

*Nuts: like all nuts, walnuts contain monounsaturated fatty acids that can lower LDL while maintaining HDL. Polyunsaturated fatty acids (linoleic and linolenic acid) are present. 30g per day will be sufficient for good health.

*Avocado: surprise! Avocado does not provide one gram of cholesterol! It brings on the contrary unsaturated fatty acids beneficial to the arteries. 100 grams of avocado provide 8 grams of oleic acid that promotes good cholesterol.

*Onion: Onion has beneficial effects on the cardiovascular system. Fresh, it inhibits platelet aggregation, preventing the formation of blood clots, protect against risk of vessel obstruction and thrombosis.

*Carrots: it acts on the blood cholesterol levels. This is attributed to the fibers and, more specifically to the pectin which has a chelating action on the fatty acids. But its high provitamin A also plays a useful preventive role. This antioxidant substance inhibits the progression of atherosclerosis.

*Garlic: Garlic has beneficial effects on blood flow and blood cholesterol. It reduces platelet aggregation and prevents the formation of clots.

*Tuna: Tuna is the most rich fish in fats that raises levels of good cholesterol. It is best to avoid tuna in oil.

*Olive oil: olive oil raises the level of HDL in the blood (no more than 3 tablespoons per day).

In short, prevention is very important in this case given the negative and harmful consequences of this “disease.”

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