In genere si pensa al colesterolo come ad una sostanza nociva per la salute, anche se, in realtà, svolge funzioni importanti per l’organismo; perché, allora, viene definito così dannoso?
Il colesterolo è costituito da molecole insolubili in acqua che circolano nel sangue trasportate da due tipi di proteine: quelle indicate con la sigla Ldl, ovvero low density lipoprotein e quelle note come Htl, cioè high density lipoprotein. Le lipoproteine indicate con la sigla Ldl sono quelle considerate “cattive” perché aiutano il grasso a depositarsi nelle pareti delle arterie, mentre le Hdl sono quelle “buone” perché rimuovono il grasso e lo trasportano dal sangue al fegato.
Per stabilire i valori del colesterolo bisogna fare le analisi del sangue, le uniche in grado di fornire un quadro completo della presenza di questa sostanza nel sangue; per essere ottimali, i valori devono indicare un colesterolo totale pari o inferiore a 200 mg/ml, quello “cattivo” deve essere al di sotto dei 150 mg/ml e quello “buono”, superiore ai 50 mg/ml.
Se i valori del colesterolo non rientrano in quelli indicati, è necessario correre ai ripari e prestare una maggiore attenzione alla propria alimentazione; ecco, quindi, dieci consigli per tenere a bada il livello di colesterolo del sangue.
- Arricchite la vostra dieta con cibi ricchi di fibre e di alimenti integrali, come pasta, riso e cereali.
- Nella scelta dei vegetali prediligete quelli dotati di betacarotene, come le pesche, le albicocche, il melone e le carote, di vitamina C, come gli agrumi, e di vitamina E, contenuta nella frutta secca e nei cereali.
- Aumentate il consumo di pesce: salmone, sgombro, tonno e tutti quelli ricchi di omega 3, gli acidi grassi capaci di aumentare il livello di colesterolo “buono” nel sangue.
- Diminuite il consumo di grassi saturi, come ad esempio, quelli contenuti negli alimenti di origine animale.
- Per i condimenti scegliere l’olio extravergine d’oliva a crudo.
- Scegliete le cotture leggere, come al vapore, alla piastra e al cartoccio, ed evitate le fritture.
- Praticate una regolare attività fisica, anche leggera.
- Cercate di eliminare i chili di troppo perché il peso eccessivo favorisce la formazione di colesterolo, sia totale che “cattivo”.
- Attenzione anche allo stress, perché è nocivo per la circolazione.
- Eliminate caffè e sigarette, perché la caffeina e la nicotina aumentano il livello del colesterolo “cattivo”.
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