Cholesterol is naturally present in our body. It is produced by the liver and also sourced from food and has several and important functions. It is also important that blood cholesterol levels (cholesterolemia) are adequate; High blood cholesterol levels are called hypercholesterolaemia and this is a cardiovascular risk factor. Nutritional recommendations for the treatment of hypercholesterolemia aim to normalize blood cholesterol levels and thus reduce the risk of developing cardiovascular diseases. To regulate cholesterol levels there are some fundamental principles to follow : 1. Maintain a healthy body weight A 5%-10% body weight reduction improves the blood fat profile, with proven effects in reducing low-density lipoprotein cholesterol levels (LDL cholesterol, also known as bad cholesterol). 2. Increase fiber in your diet It is important to ensure regular consumption of soluble and insoluble fiber in everyday meals. Adequate fiber intake can help lower total cholesterol and LDL cholesterol levels. To increase your fiber intake, choose foods such like: Fruit and vegetables: diversify the choices, prefer to eat fruit and vegetables in their own production season, and if they are nationally produced, even better! Legumes, for example chickpeas, beans, peas, broad beans, lentils, lupine; Oleaginous fruits, for example walnut, almond, hazelnut, cashew; Whole grains, for example brown rice, whole oats, quinoa, whole spelled. 3. Adopt the principles of the Mediterranean diet In addition to what has already been mentioned, the following principles should also be adopted with regard to food : Opt for olive oil as the preferred fat for seasoning and cooking; Eat fish at least twice a week and prefer fatty fish such as sardines or mackerel; Prefer low-fat dairy products; Prefer leaner meats, and favor white poultry and rabbit meat; Limit the consumption of sausages, charcuterie and organs; Limit consumption of simple sugars and processed foods; Restrict the consumption of alcoholic beverages, preferring red wine and only as an accompaniment to main meals in the following maximum amounts: 1 glass of 150 mL per day for women and two glasses of 150 mL per day for men. And to these principles and care, add the regular practice of physical activity and have a healthier life! Source 2019 Guidelines on Dyslipidaemias (Management of) ESC Clinical Practice Guidelines Author : Simone Fernandes Meet the nutrition clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
