Colesterolo cattivo, cosa mangiare e cosa no

Quando vogliamo abbassare il colesterolo cattivo o LDL, seguire una dieta sana ed equilibrata è basilare. In particolare dobbiamo fare attenzione agli alimenti che selezioniamo per il nostro sostentamento.

Come combattere il colesterolo cattivo

Quello del colesterolo cattivo alto è un problema che colpisce molte persone in tutto il mondo. Non di rado è accompagnato da problemi di salute generale e da un maggiore rischio di malattie cardiache. Cosa possiamo mangiare per abbassarlo? E cosa dobbiamo evitare per forza?

Quando si parla di colesterolo cattivo è importante limitare al minimo il consumo di alimenti che possono causarne la crescita nel sangue. Ovvero dobbiamo evitare in particolare quei cibi ricchi di grassi saturi come i latticini interi, formaggi stagionati, burro e carni grasse. Allo stesso modo dobbiamo tenerci lontani da cibi ricchi di grassi trans come quelli fritti, gli snack confezionati, le patatine fritte e prodotti da forno di tipo industriale.

Anche gli zuccheri sono qualcosa dal quale dobbiamo tenerci il più possibile lontano. Soprattutto se presenti sotto forma di bevande zuccherate, dolci di diversa tipologia e anche alimenti ad alto contenuto di zuccheri semplici in generale.

Se vogliamo combattere il colesterolo cattivo possiamo però contare su alcuni alleati da inserire nella nostra dieta. Per prime le fibre solubili, dato che si legano al colesterolo presente nel tratto digestivo e consentono di eliminarlo dal corpo. Fonti di questa tipologia di elemento sono cereali integrali, semi, legumi, frutta e verdura.

Ottimo l’aiuto dagli acidi grassi omega 3

Ottimali per combattere il colesterolo cattivo anche gli acidi grassi omega3 che possiamo trovare nel tonno, nello sgombro, nel salmone è più generalmente nel pesce azzurro. O nelle noci. Ovviamente per combattere questo valore del sangue possiamo mettere in atto anche delle vere e proprie strategie come quella della limitazione dell’assunzione di sodio, in modo tale da proteggere il nostro apparato cardiovascolare. Possiamo consumare alimenti o bevande ricche di antiossidanti in modo da ridurre l’infiammazione e proteggere il cuore.

Sono differenti le cause alla base del colesterolo alto e sono legate non solo al comportamento alimentare ma anche a una possibile ragione genetica nella incapacità dell’organismo di gestirlo.

È importante tenere sotto controllo questo valore per assicurarci un buono stato di salute del nostro organismo. È per tale ragione che dobbiamo tenerci più lontani possibile dai cibi che possono rappresentare un fattore di rischio e favorire l’inclusione di quelli che consentono di proteggere il nostro sistema cardiovascolare. Allo stesso modo non dobbiamo dimenticare l’importanza di una regolare attività fisica e il mantenimento di uno stile di vita sano.

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