According to data from the (FEC), more than half of the adult population in Spain (50.5%) have levels that are not recommended. And the most worrying thing is that the vast majority (46.4%) are unaware that they have hypercholesterolemia.
As he explains Dr. Leopoldo Perez, spokesman for the FEC, must “take into account that for our cardiovascular health it is a priority to keep this important risk factor under control. Our first recommendation is to detect the disease in order to improve the management of hypercholesterolemia.” For it, food is key.
High cholesterol: what it is and symptoms
He cholesterol It is a very necessary substance for our body, which “travels” through the blood transported through proteins called lipoproteins. It is important to know that cholesterol is the sum of two different types of cholesterol.
LDL cholesterol: What we all know as bad cholesterol, and that when deposited on the walls of the arteries can cause cardiovascular diseases.
HDL cholesterol: in this, unlike the bad one, the higher its levels, the greater protection against coronary pathologies. That’s why we call it “good” cholesterol.
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dl) of blood.
As explained by the (SEMI), the ideal is that the total cholesterol is below 200 mg/dl and LDL-Cholesterol (“bad” cholesterol) is below 130.
What are the optimal levels of Cholesterol-LDL?
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Less than 100 mg/dl, normal
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From 100 to 160 mg/dl, normal-high.
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Above 160 mg/dl, high.
What about HDL-Cholesterol?
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Men: it is normal if it is higher than 35 mg/dl.
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Women: it must be higher than 40 mg/dl for them to be correct and normal levels.
symptoms of high cholesterol
Hypercholesterolemia is associated with a high risk of cardiovascular disease, especially stroke and myocardial infarction.
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if we talk about coronary diseases: the most frequent symptoms are: chest pain, shortness of breath, fatigue, numbness in the extremities…
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Regarding the strokes: dizziness, confusion, blurred vision, slurred speech, headache, facial paralysis…
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And finally, heart attack: cold sweat, pain in the chest, arm, jaw, teeth and abdomen, fatigue or shortness of breath.
What are the causes?
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Genetic factor.
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Obesity.
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Hypothyroidism. A disease that occurs when the thyroid gland produces less hormone than we need for the proper functioning of the body.
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Diet. Food rich in fats of animal origin, saturated fats and alcohol.
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Liver diseases.
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Renal pathologies.
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Certain medications.
How can diet help control cholesterol?
As the Spanish Heart Foundation points out, the fundamental treatment for hypercholesterolemia must be based on a change in lifestyle.
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Healthy and balanced diet.
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Avoid toxic habits: tobacco and alcohol.
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Avoid excess weight.
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Perform physical exercise frequently. The World Health Organization (WHO) recommends that the adult population practice sport for 150 to 300 minutes a week, with muscle strengthening activities to avoid a sedentary lifestyle and its consequences on health. The same guideline can be extrapolated to people with chronic illnesses, with a special emphasis on functional balance and strength training.
Foods to avoid to control cholesterol
The “forbidden” foods are all those that contain abundant animal fat, which is the main enemy for high cholesterol. It should represent 30-35% of the total calories. And as for saturated fat, less than 10%.
Do not forget the fiber, of which it is recommended to consume 20-30 grams a day.
That’s why:
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“You can substitute whole for skim, butter for olive oil, and fatty meats for lean meats with little fat, like rabbit or skinless chicken.”
And to avoid adding unnecessary fat, you can opt for cooking methods such as oven, microwave or .
The Dr. Sara Sanz Rojotogether with the Spanish Heart Foundation, and reduce the risks of suffering from cardiovascular disease.
What to eat if you have high cholesterol?
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Fruits and vegetables.
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Vegetables.
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Blue fish, at least three times a week.
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Nuts, especially walnuts and almonds. A single handful, about 45 grams, lowers LDL-Cholesterol levels.
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Whole grains.
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Extra virgin olive oil.
As FEC experts stress:
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“These foods provide us with nutrients that help us reduce blood cholesterol levels”
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“They increase the so-called HDL-cholesterol (good cholesterol) because they provide monounsaturated fatty acids (present in the…